WOD

METCON

FOR QUALITY
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 KB Plank Slides
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
STRENGTH
Deadlift
3×10, building

MASTERS

FOR QUALITY
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 KB Plank Slides
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
STRENGTH
Deadlift
3×10, building

MOVE

FOR QUALITY
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 KB Plank Slides
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
STRENGTH
Deadlift
3×10, building

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 6.5/10 effort for the first set of 10 reps. Take at least a 2:00 break before the next set of 10, and ideally increase the weight to a 7/10 effort. Take another 2:00 break before completing the last set of 10 reps at a 7.5/10 effort. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.

Post Weight to Comments. Compare Scores HERE.