Strength:
Back Squat
Every 3:00 for 15:00 Complete a set
2-4-6-8-10
*Warm up to a heavy double then try to stay as close to your starting weight as possible while adding reps to each set
WOD:
RX:
For Time
500m Row
then
15-12-9-6-3
Front Squat 135/95
Toes to Bar
14 Min Cap
Fitness:
500m Row
then
15-12-9-6-3
Goblet Squats 35/20
Hollow Rocks