NEWS

  • TODAY: 6:30a, 8:30a, 5:30p
  • TOMORROW: 6:30a, 8:30a, 9:30a, 5:30p

WOD

METCON

Back Squat
7×1, building
3 Rounds for quality
10 Ring Rows, Rest :30
10 Leg Lifts Over DB, Rest :30
10 BB Bent Over Rows, Rest :30
10 DB Toe Reach, Rest :30
10 Strict Pull Ups, Rest :30
10 DB Russian Twists/Side, Rest :30

MASTERS

Back Squat
7×1, building
3 Rounds for quality
10 Ring Rows, Rest :30
10 Leg Lifts Over DB, Rest :30
10 BB Bent Over Rows, Rest :30
10 DB Toe Reach, Rest :30
5 Strict Pull Ups, Rest :30
10 DB Russian Twists/Side, Rest :30

MOVE

Back Squat
7×1, building
3 Rounds for quality
7 Ring Rows, Rest :30
7 Leg Lifts Over DB, Rest :30
7 BB Bent Over Rows, Rest :30
7 DB Toe Reach, Rest :30
7 Ring Rows, Rest :30
7 DB Russian Twists/Side, Rest :30

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a heavy single rep or even a new 1 rep max back squat! Focus on maintaining depth, and a rigid midline. Record your heaviest successful rep.

Then, FOR QUALITY (take your time and move slowly), do three rounds of the above movements taking :30 of rest between each movement. You’ll be surprised to find that the slower you move, the more you FEEL the movement and do not need heavy weights. Record your weights and modifications.

Post Weight to Comments. Compare Scores HERE.