Strength
4 x 2 Pause front squats at 80-85% of 1RM (3 second pause in bottom, each rep)
-After each set: 20 second L-sit or Tuck sit-

WOD
2 Rounds
With 2 minute running clock
Row 300m
-In remaining time-
AMRAP Thrusters 95/65#
-rest 2 minutes-

2 Rounds
With 2 minute running clock
Row 300m
-In remaining time-
AMRAP Burpees
-rest 2 minutes-

4 scores for this workout = amount of reps completed each round.

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