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