WOD

“Face The River”

METCON

STRENGTH
Back Squat
5×3, building
*:02 pause at bottom
 
FOR ROUNDS
AMRAP 7
7 Pull Ups
7 Box Jumps
Height: 24″

MASTERS

STRENGTH
Back Squat
5×3, building
*:02 pause at bottom
 
FOR ROUNDS
AMRAP 7
4 Pull Ups
7 Box Jumps
Height: 20″

MOVE

STRENGTH
Back Squat
5×3, building
*:02 pause at bottom
 
FOR ROUNDS
AMRAP 7
4 Banded Pull Ups
7 Step Ups
Height: 24″

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 70% of your 1 rep max back squat. At the bottom of every rep, you’ll pause for :02 then stand. Ideally, you’ll build in weight for every set. For safety, make sure you have a spotter or know how to bail if you get stuck at the bottom.

For the metcon, seven pull ups and seven box jumps will take :30-:45 to complete. Try to do every round on the minute or faster. Target 7 rounds.

Post Weight + Rounds to Comments. Compare Back Squat HERE.

HOME WOD

AMRAP 7
Burpees

ENDURANCE

Rest