Strength
Front Squat – 3×8 @ 65%, 70%, 75%
Conditioning
Make-Up / Skill Day! If you didn’t miss a day you can do this WOD:
8 Rounds (interval style)
10 Cal Ski Erg
60ft Prowler Push (heavy)
—Rest 90 sec between rounds
WOD Notes: Each round is 95%+ effort & should take around 60 seconds. Prowler weight should be anywhere from 250-500#. Fast transitions from the ski erg to the prowler! You should be holding 1000+cal/hr (female), 1500+cal/hr (male). Make sure to work with someone who is pushing the same weight on prowler & spread out 1 min apart.
