WOD – Fri, Nov 14
STRENGTH
Front Squat (GOALS + GUIDANCE: Start the first working set of 5 reps at 85% of your 1 rep max, then build the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover. Record your weights.)
CONDITIONING
“See You on the Other Side” (Time)
4 Rounds
20 Front Rack Lunges
250/200 Meter Row
MCx: 95/65
MAx: 75/55
MVx: 55/35, 200/150m
GOALS + GUIDANCE: Choose a weight for the lunges that you can do unbroken for at least the first two rounds. Alternate legs for a total of 20 reps. Then, row at a moderate pace (around 1 minute). Your legs will be screaming by the last round, do your best to keep the barbell moving and the final row fast. Target 8 minutes (10 min cap).