WOD – Fri, Jan 16

STRENGTH
Back Rack Lunge (DEFICIT
3×5/5, across

GOALS + GUIDANCE: Target slightly lighter or the same weight as last time. This time your working leg will be on a 25 or 45 pound plate to add the extra challenge. Do all 5 reps on one side then the other.)

INTERVALS
Row – Sprints (Distance)

With a Partner
15 Rounds Each:
:30 on/ :30 off

for max meters

GOALS + GUIDANCE: These are FAST, ALL OUT efforts, with equally fast transitions, so you and your buddy can maximize your output! You and your buddy will both complete fifteen rounds of a :30 interval, with the combined goal of completing 3000-3750 meters by the end of the workout. Record your meters.