November 5, 2021


Metcon (Time)

90 Wall Ball (20/14)
30 Toes to Bar
30 Chest to bar Pull-ups
30 Deadlift
L1: 315/225
L2: 225/175
L3: 205/145

*Consider breaking into 3 sets as scaling option


How to Pace: PAIN CAVE!! This 4 part chipper will allow us to attack each movement with a lot of intensity. The goal is to build in intensity through each movement, so we are emptying the tank on the deadlifts.
How it should Feel: PAIN!! The workout will test a lot of capacity as we move through squatting, pressing, upper body gymnastics and pulling from the ground to finish. Your intensity should be higher today as it is FULL SEND FRIDAY and our chance to test yourself against the workout and your past fitness!!

Wall Balls: Attack these with as much intensity as you can while being able to get to the toes to bar without more than 10-15 seconds rest after the last wall ball. We’d recommend 3 quick sets or 2 sets if you are great at wall balls. The unbroken strategy probably isn’t worth the spike in heart rate and muscle fatigue (but if you’re feeling froggy, we can’t stop ya!).
Toes to bar & Chest to bar pull ups: Think of this as a set of 60 since we are going straight into 30 chest to bar pull ups. 3-4 sets on the toes to bar and then 3-4 sets on the pull ups is a good goal. Only do less sets on each movement if you can hold a consistent rep count throughout.
Deadlift: Your grip will be fatigued here and paired with a high heart rate. Aim to hit in sets of 5-8+ and mentally remember it is the last portion. Don’t sacrifice form, but push the pace so you can finish strong.

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