WOD

METCON

STRENGTH
Back Squat
5×3, across

FOR TIME
4 x on the 3:00
15/12 Calorie Bike
12 Back Squats

Weight: 135/95

MASTERS

STRENGTH
Back Squat
5×3, across

FOR TIME
4 x on the 3:00
12/9 Calorie Bike
12 Back Squats

Weight: 115/75

MOVE

STRENGTH
Back Squat
5×3, across

FOR TIME
4 x on the 3:00
9/6 Calorie Bike
12 Back Squats

Weight: 75/55

WOD GUIDANCE & GOALS
HEAVY DAY!! And we mean HEAVY today. Between sets it should take you  :90-2:00 to recover. We suggest you sit down between sets to maximize your recovery. Woo hoo! Coaches will help you build to 8.5-9/10 effort, with spot on form and range of motion, for your five working sets of three reps. Focus on keeping an upright torso, and leading with your chest from the bottom. Record your weight.

Then, on the three minute you’ll bike 15/12 calories (:60) followed by twelve unbroken back squats, which you’ll be taking from the floor. The bike and squats should take no more than :90-1:45 to complete, so you have plenty of time to recover before the next interval begins. Record your times.

Post Weight + Intervals to Comments. Compare Scores HERE.