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Strength
Back Squat

1@70% 1@77% 1@85% 1@93% 1@100-101%

WOD
Every two minutes
With a continuously running clock starting at zero do
3 Front Squats (155/115)(135/95)(115/75)
Then complete

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the 2 min. segment with rowing until 2k is complete

Beginner Class
Work on Front Squat Skills

WOD
Partner WOD
4 rounds for time of:
Row, 1000 m
50 Thrusters
45/35 lbs
30 Pull-ups

***One person working at a time, splitting all reps and distances in half***

 

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