WOD – Tue, May 13

STRENGTH
Back Squat (GOALS + GUIDANCE: Coaches will help you build to 70% (which will be 5-10 pounds heavier than the last start of our lifting cycle) which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

INTERVALS
“We Can’t Be Friends 2.0” (Time)

3 Rounds
500/400 Meter Row
50 Squats
Rest 2 Minutes

MAx: 400/350m
MVx: 375/300m, 30 squats

GOALS + GUIDANCE: Push your pace on the row, to finish the designated meters in two minutes or less. Use the first ten to fifteen squats to shake out your legs, and then push your pace every ten reps, making your last ten the fastest in the set. Target 3:00-3:30 per round recording your total time (target 15-17 min).