NEWS

  • Summer Spirit Friday 7/14: Color Blocking!! Wear two different shades of the same color

WOD

METCON

STRENGTH
Front Squat
5×5, across at 80%

FOR REPS
AMRAP 6
Up Ladder by 1
Burpees
*15 Double Unders
after every set

MASTERS

STRENGTH
Front Squat
5×5, across at 80%

FOR REPS
AMRAP 6
Up Ladder by 1
Burpees
*5 Attempts
after every set

MOVE

STRENGTH
Front Squat
5×5, across at 80%

FOR REPS
AMRAP 6
Up Ladder by 1
Burpees
*20 Singles Unders
after every set

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to a heavy weight for today’s front squat sets. Reps 1 through 3 of every set should feel manageable, then reps four and five should require you to think, pause at the top, reset your breath, and slow you down. As always, form and range of motion are non-negotiable. YES, today you can wear a belt!

THEN, for six minutes you’ll do a burpee ladder, increasing your rep scheme by 1 rep. After every set, complete 15 double unders (:20) before moving on. Record your last completed round (after the dubs) plus any additional burpees. Target 8+

Post Weight + Reps to Comments. Compare Scores HERE.