WOD – Fri, Oct 24

STRENGTH
Back Rack Lunge (GOALS + GUIDANCE: Start at a moderately heavy weight (7.5/10 effort) for the first set of lunges, then add weight for the remaining two sets. Do all 6 six reps on one side then switch and do the other side. Pro tip, start with your non-dominant leg.)

CONDITIONING
Row – 2 x 1K (2 Rounds for reps)

2 x 1K
rest 4 min

MAx: 800m
MVx: 600m

GOALS + GUIDANCE: Each 1k should take about 4 minutes or less to complete, with a four minute rest between intervals. Try to complete each interval within :05 of the other. Record both efforts