Strength
20 Min Build Up:
5 Rep Front Squat (New Progression increase 5-10# per week)

-or-

Endurance
Row (Goal to increase 2-5 K Time)
6 x 500 M Row
-1 Min Rest-

-or-

Run (Goal is to increase 1-3.1 Mile Time)
6 x 400 M Run
-1 Min Rest-

WOD
4 Rds:
10 Front Squats 155/105#
14 DB Snatch 70/50#
200 M Run

*15 Min Time Cap*

3-2-1…GO!!


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