Friday, April 19, 2013

Strength:  5×3 Front Squats at 70-80%, 2nd FS of each round is 1 and 1/4 squat

WOD
1000m row
Then
3 Rounds
10 Fat Bar Thrusters (70/50)
10 GHD Sit Ups or weighted ab mat (45/25)
Then
500m row
Then
3 Rounds
10 Fat Bar Thrusters (70/50)
10 GHD Sit Ups or weighted ab mat (45/25)
Then
250m row
-15min cap

Cool Down:
250m plate pinch carry (35/25)
25 sit ups