WOD

METCON

STRENGTH
Overhead Squat
3×5, across
FOR TIME
5 Rounds
400 Meter Run
15 Overhead Squats
Weight: 95/65

MASTERS

STRENGTH
Overhead Squat
3×5, across
FOR TIME
5 Rounds
400 Meter Run
15 Overhead Squats
Weight: 75/55

MOVE

STRENGTH
Overhead Squat
3×5, across
FOR TIME
5 Rounds
300 Meter Run
10 Overhead Squats
Weight: 55/35

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 7.5/10 effort for three sets of five reps. Ideally, reps three, four and five feel spicy for every set. Range of motion and proper technique ALWAYS trumps how much weight you can add to your bar.

Then you’ll complete a BENCHMARK WOD! Run the 400’s at your 5k pace (moderate 7/10 effort). You should be able to pick up your bar as you run into the gym, and do at least the first three rounds of overhead squats unbroken. The weight for the squats should feel light! Once you finish your squats, expect your legs will feel heavy for the first 50 meters of the next run. Once you’re past the first 50 meters, pick up your pace. Target 15 minutes.

Post Weight + Time to Comments. Compare Scores HERE and HERE