Strength
Front Squat 5×5
—Start @ 70% & build to a heavy 5RM
Conditioning
4x500m Row ALL OUT!
—Rest 3 minutes between each effort
WOD Notes: Make sure that each effort is 100% & try not to hold back and save energy for last round. You should also make-up any assistance/midline work that you missed this week after the WOD. Any remaining time left during class can be used to work on any skills, which I can help with.
