Strength
Front Squat – Work up to a heavy 1RM for the day. Then do 2×3 (87%), then 1×5 (50% for speed)
Conditioning
Make-Up Day! However, if you didn’t miss a day this week then do the following.
100 Calories for time on Air Dyne
*Top every minute do 5 burpees (WOD starts with burpees)
—14.3 has been announced! We will run heats every 15 minutes. I think I prepared you guys pretty well this week programming wise, since we haven’t done these movements yet.
Dan crushing 14.3 in neonish attire!