WOD

METCON

STRENGTH
Back Squat
5×3, building
FOR TIME
150 DB Step Ups, 20″
on the 2 minute
5 Toes to Bar
Weight: 50/35

MASTERS

STRENGTH
Back Squat
5×3, building
FOR TIME
150 DB Step Ups, 20″
on the 2 minute
5 Knee Ups
Weight: 35/20

MOVE

STRENGTH
Back Squat
5×3, building
FOR TIME
100 DB Step Ups, 20″
on the 2 minute
5 V-Ups
Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 8/10 effort for your first set of three reps, then ideally you’ll build in weight for the remaining four sets. Focus on keeping an upright torso, and leading with your chest from the bottom. Record your weight.

Then for conditioning, complete 150 db step ups as fast as possible. At the top of every other minute (yes, even at 3,2,1 GO!) do 5 consecutive toes to bar, or your scaling option. Target sub 10 minutes

Post Weight + Time to Comments. Compare Scores HERE and HERE