WOD
"BAR TO BAR"
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6" Above Standing Reach
Strength
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
Strength
Front Squat 1x6
EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)
WOD
FOR TIME
400m Run
15 Clean and Jerks 135#/95#
400m Run
12 Clean and Jerks 135#/95#
400m Run
9 Clean and Jerks 135#/95#
* Unbroken Clean and Jerks, 200m Penalty Run each break
WOD
IN TEAMS OF 2
8 ROUNDS For Time:
200m Run (Together)
Partner 1: 16 Wall Balls 20#/14#
Partner 2: 16 Box Jump Overs 24"/20"
Switch when both complete
*Partners Run together, P1 does Wall Balls while P2 does Box Jump Overs. Switch stations when complete. Both Partners complete full 8 Rounds.
WOD
FOR TIME
9-7-5
Ring Muscle-Up
Deadlift 315#/205#
Strength
FOR LOAD (Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)
