19 March 2018
Warm-up: West Alabama Run, then two rounds: Lunge across gym, 20x Goblet Squats
Strength: Front Squat -5-3-3-3-1 (build each set up to a one rep heavy load)
WOD: 6 Rounds:
500/400 meter row
12 Burpees over the Rower. Please use caution when doing this.
Cool Down: 3 rounds: 10 GHD Sit-ups / 10 Hollow Rocks