WOD

METCON

STRENGTH
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10
FOR REPS
4 x AMRAP 3
400 Meter Run
Max Sit Ups
Rest 1 Minute

MASTERS

STRENGTH
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10
FOR REPS
4 x AMRAP 3
400 Meter Run
Max Sit Ups
Rest 1 Minute

MOVE

STRENGTH
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10
FOR REPS
4 x AMRAP 3
300 Meter Run
Max Sit Ups
Rest 1 Minute

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 6.5/10 effort for the first working set of strict press. You’ll then ideally build every set, and the last two sets the reps decrease, hooray! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!

For metabolic conditioning, run the 400 meters as fast as possible (2:00 or less.) Then do as many sit ups as possible in the remaining time. Do not hold back on the run or the sit ups, as there is a rest at the end of every 3 minute period. Target 20-40 sit ups per round.

Post Weights + Reps to Comments. Compare Scores HERE.