WOD – Fri, Oct 10

STRENGTH
Back Squat (GOALS + GUIDANCE: Start your first working set of squats at 65% and build for the remaining two sets. Record your heaviest weight.)

CONDITIONING
Different World (AMRAP – Rounds and Reps)

AMRAP 8

Up Ladder by 2 Reps

2 Box Jumps

2 Strict Pull Ups

12 DB Sit Ups

*sit ups remain the same

MCx: 24″, 50/35

MAx: 20″, banded, 35/20

MVx: step ups 24/20, barbell curls, 25/15

GOALS + GUIDANCE: This workout builds volume quickly, so pace yourself early. Find a smooth, steady pace on the box jumps, and pull-ups, breaking them into manageable sets as the reps climb. Keep the 12 DB sit-ups unbroken each round. Target the round of 10.