NEWS

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WOD

METCON

STRENGTH
Bench
5-3-3-2, build
FOR ROUNDS
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
Height: 24″
Weight: 115/75

MASTERS

STRENGTH
Bench
5-3-3-2, build
FOR ROUNDS
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
Height: 20″
Weight: 75/55

MOVE

STRENGTH
Bench
5-3-3-2, build
FOR ROUNDS
AMRAP 12
12 Step Ups
6 Thrusters
6 Burpees
Height: 24/20
Weight: 55/35

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, it’s HERO WOD time! For 12 minutes cycle through a moderate pace on the box jumps, completing them in around :40-:45. For the thrusters, choose a weight you can do for six rep unbroken, reps four through six should feel challenging. Pace the bar facing burpees so you do not have to pause anywhere during the allotted time. Target 5+ rounds.

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