Monday, 10 January WOD

Warm-up

  • 3 Rounds
    • 400m Run
    • 10 Air Squats / 10 Goblet Squats / 10 Front Squats
  • (empty BB) -front rack stretch
  • -couch stretch
  • -pigeon stretch

STRENGTH

  • Front Squat 5×3 at 70% 1RM
  • Rest 1:30 between sets.

Pick a weight that is moderately heavy and that you can move well!

METCON

  • 4 rounds for time of:
    • Row, 500 m
    • Run, 400 m
    • Rest 1 min

Push the row and recover on the Run, row pace should be faster than 2k pace, run pace should be an easy recovery pace.

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