Friday 12/29

Strength

Front Squat Every 2 Minutes x 3 Sets Minute 0: 50% x 5 Minute 2: 60% x 5 Minute 4: 70% x 3 Every 3 Minutes x 3 Sets Minute 7: 80% x 2 Minutes 10, 13: 90% x 1

Metcon (2 Rounds for time)

2 Sets: 30 Seconds Max Reps Thruster Rest 10 Seconds 300m Row @ Max Effort Rest 6 Minutes Score is time on 300m row. Put the thruster reps in the comments.

Accessory Work

A.1: Good Mornings (3x8, tempo 30X1)

Heavier then last time

A.2: Ab Rollouts (3x12)

#workoutoftheday