Friday, December 10

Strength:

Front Squat 1x3 at 70% 1RM

Front Squat 1x2 at 75% 1RM

Front Squat 1x1 at 80% 1RM

Front Squat 1x1 at 85% 1RM

Front Squat 1x1 at 90% 1RM

Front Squat 1xME at 80% 1RM

Complete sets every 2 mins for 12 mins.

WOD:

4 rounds, each round for time, of:

Row, 250 m

20 Front Squats, 95/65 lbs (Goblet Squats)

15 Toes-to-bars (Knee Raises or V-Ups)

Go every 5 mins.