WOD

METCON

STRENGTH
Bench
5-3-3-2
building

FOR TIME
Strict Pull Ups
50 for time each break do 
10 BB Press
10 BB Curls
10 Cal Bike

MASTERS

STRENGTH
Bench
5-3-3-2
building

FOR TIME
Strict Pull Ups
30 for time each break do 
10 BB Press
10 BB Curls
10 Cal Bike

MOVE

STRENGTH
Bench
5-3-3-2
building

FOR TIME
Banded Strict Pull Ups
30 for time each break do 
10 BB Press
10 BB Curls
10 Cal Bike

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 7.5-8/10 effort for five reps. Reps three, four and five should feel heavy and require you to use your legs! Ideally, ADD about 0.5 effort for each remaining set, with the last set of two reps at 9.5/10 effort. Record your weight.

THEN, you’ll complete 50 strict pull ups for time. Every time you drop off the bar, immediately pick up a barbell for 10 strict press, 10 bicep curls, and a 10 calorie bike, before starting the next set. You must be able to string 7 reps before breaking your first set. Scale reps or use bands to finish the workout in under 15 minutes.

Post Weight + Time to Comments. Compare Scores HERE.