wednesday

Warm-up

​2:00 Row*
*Increase pace every :30

Into…

AMRAP x 6 MINUTES
10 Alt Groiners
10 Alt Lunges w/ Torso Twist
10 Tempo Air Squats (3221)
10 Empty Barbell Kang Squats

Strength

Back Squat
​​ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat

(Score is Weight)

Metcon

​ON A 12:00 RUNNING CLOCK...
1000/800m Row
60 Sit-Ups
30 Back Squats (185/135)|(135/95)
Max Meter Row In Time Remaining…

(Score is Meters)