NEWS

WOD

“Fire”

METCON

STRENGTH
Front Squat
5×5, across 80-85%
FOR TIME
AMRAP 10
10 Push Ups
15 Sit Ups
200 Meter Row

MASTERS

STRENGTH
Front Squat
5×5, across 80-85%
FOR TIME
AMRAP 10
10 Push Ups
15 Sit Ups
200 Meter Row

MOVE

STRENGTH
Front Squat
5×5, across 80-85%
FOR TIME
AMRAP 10
10 Push Ups
15 Sit Ups
200 Meter Row

WOD GUIDANCE & GOALS
Coaches will help you build to 80-85% of your 1 rep max, or effort for the day, for your front squats. Reps 3-5 should feel heavy and slow down your cycle time. For the AMRAP, try to do the push ups and sit ups unbroken for as long as possible, and really push your pace on the row. Target 5+ rounds.

Post Weight + Rounds to Comments.

HOME WOD

AMRAP 20
10 Push Ups
15 Sit Ups
200 Meter Run

ENDURANCE

6 x 300m, rest :60