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WORKOUT OF THE DAY

Today’s WOD

4RM Front Squat / Increasing weight Thrusters + DU
Strength
Front Squat (Work up to a 4RM)
14 mins
Metcon
Metcon (AMRAP - Rounds and Reps)
18 mins:
2 Rounds / 5 minutes AMRAP:
7 Thrusters
21 Double Unders
- rest 60sec
500m Row or 400m Run @HARD
- rest 60sec
Alt Row and Run
Round 1: 52/35kg
Round 2: 45/30kg
Score:
1. Total Rounds & Reps
2. Row & Run time below

Progression: 42 Single Skips
400m Run (Time)
Max Effort 400m Run
500m Row (Time)
Max Effort 500m Row

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