WOD

METCON

STRENGTH
Back Squat
3×5, build
FOR TIME
8 Rounds
3 Strict Pull Ups
6 KB Deadlifts
Weight: 70/53

MASTERS

STRENGTH
Back Squat
3×5, build
FOR TIME
8 Rounds
3 Banded Strict Pull Ups
6 KB Deadlifts
Weight: 53/35

MOVE

STRENGTH
Back Squat
3×5, build
FOR TIME
8 Rounds
6 Ring Rows
6 KB Deadlifts
Weight: 35/26

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7.5-8/10 effort for the first working set of five reps, then you’ll ideally build to a 9/10 effort for the final set. Take two minutes between sets, and record your weight.

For conditioning, complete eight rounds of 3 STRICT pull ups (:15-:30) and 6 kb deadlifts (:15-:30.)  Keep the pull ups unbroken for as long as possible. The  kb deadlifts are with TWO kettlebells, place them down outside of your feet (safety.) Target 5 minutes (cap is 8 minutes.)

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