WOD

CLEAN COMPLEX AND PULL UPS

METCON

Hang Squat Clean + Squat Clean
7×2, building
Weighted Strict Pull Ups
5×3-5, across

MASTERS

Hang Squat Clean + Squat Clean
7×2, building
Strict Pull Ups
5×3-5, across

MOVE

Hang Squat Clean + Squat Clean
7×2, building
Banded Strict Pull Ups
5×3-5, across

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a moderate weight (65%) to start your working sets of the clean complex. Ideally, every set you’ll build in weight but ONLY if your form and technique are dialed in. If not, do not build and practice. For the weight pull ups stay at the same weight for 5 sets of anywhere between 3-5 reps. Record weights.

Post Weights to Comments.

HOME WOD

Tabata
Plank Hold
and
Handstand Hold

ENDURANCE

Run Club at 10:15a
EVERYONE and ALL ABILITIES welcome!