WOD

METCON

STRENGTH
Front Squat
3×10, building
FOR TIME
1-2-3-4-5-6-7-8-9-10
Wall Balls
Pull Ups
Weight: 20/14

MASTERS

STRENGTH
Front Squat
3×10, building
FOR TIME
1-2-3-4-5-6-7-8-9-10
Wall Balls
Banded Pull Ups
Weight: 14/10

MOVE

STRENGTH
Front Squat
3×10, building
FOR TIME
1-2-3-4-5-6-7-8-9-10
Wall Balls
Jumping Pull Ups
Weight: 10/6

WOD GUIDANCE & GOALS
YES, you read that right, BUILD for three sets of ten front squats! Coaches will help you build to around 75% of your 1 rep max front squat for your first working set. The first set will feel heavy around rep five but doable. Set two should feel heavier around rep five, and near impossible by reps nine and ten. And then set three, make it to at least rep six or seven with the potential of FAILING by rep ten. WHY? To see what you can do!!

THEN, for the metcon, go unbroken on the wall balls and pull ups as long as possible. Reps will start adding up by round seven, but since they’re complimentary movements (push and pull) you should be able to give 90-100% through the round of ten. Target 10 minutes (cap at 12.)

Post Weight + Time to Comments. Compare Scores HERE.

HOME WOD

10-9-8-7-6-5-4-3-2-1
Squats
Push Ups

ENDURANCE

20x:15 hill sprints, walk down