Strength
Front Squat – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
1) Row 500m
—Rest 3 minutes
2) Run 400m
—Rest 3 minutes
3) 20 Tire Flips For Time
—Rest 3 minutes
4) 4 Laps (60ft) Prowler 300/200lb For time
WOD Notes: Each test is a 100% all out effort. Record times for all 4 tests. You may partner up on a tire if one is too heavy. You may also make-up a WOD that you missed earlier in the week.
