WOD

METCON

STRENGTH
Sumo Deadlift
5 x 4+, build
FOR ROUNDS
On the Minute until Failure
1-2-3-4-5-6-…
Burpees
30 Double Unders

MASTERS

STRENGTH
Sumo Deadlift
5 x 4+, build
FOR ROUNDS
On the Minute until Failure
1-2-3-4-5-6-…
Burpees
10 Attempts

MOVE

STRENGTH
Sumo Deadlift
5 x 4+, build
FOR ROUNDS
On the Minute until Failure
1-2-3-4-5-6-…
In+Outs
30 Single Unders

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 8/10 effort for the first set of four reps, then ideally add weight the following sets. On the final set of four, do as many reps as possible (target 6 reps) at about a 9/10 effort.

Then, on minute one do one burpee right into thirty double unders, using the remaining time to rest. Minute two, do two burpees plus the dubs, and again rest. Every minute, add one burpee and keep the dubs the same. Go until failure targeting 12 burpees. 

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