WOD

METCON

STRENGTH
Press
5×5, across
75-80%

FOR REPS
AMRAP 8
12 Russian KB Swings
200 Meter Run
Weight: 70/53

MASTERS

STRENGTH
Press
5×5, across
75-80%

FOR REPS
AMRAP 8
12 Russian KB Swings
200 Meter Run
Weight: 53/35

MOVE

STRENGTH
Press
5×5, across
75-80%

FOR REPS
AMRAP 8
12 Russian KB Swings
100 Meter Run
Weight: 35/26

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 7.5-8/10 effort for your strict press working sets. Remember to keep your legs locked! Then for the metcon, choose a heavier kettlebell for the eye-height swings, and push your pace on the 200’s (:45-:60.) Target 5 rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.

HOME WOD

AMRAP 16
12 Burpees
200 Meter Run

ENDURANCE

8x400m, rest :60