WOD

METCON

STRENGTH
Bench Press
5×3, across

FOR RPMS
Bike Sprints
2 x (8 x :10on/:20 of0

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 9/10 effort for your working sets of three reps. You’ll maintain the same weight across for five sets. You should NEED to take two minutes between sets to fully recover before attempting your next set. Record your weights.

Then, we’re sprinting! Attack today’s sprints at 120% of your max aerobic speed (rpms) based on your last 2 mile bike test. You’ll have 4 minutes between sprint sets. Record your average rpms.

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