1/30..WOD

Warm up:TC Skill/Strength:

Front Squats

  • 5 @ 65% of 1 RM
  • 5 @ 75% of 1RM
  • AMRAP @ 85% of 1RM

WOD:

W1:

For time:

  • Row 1K ( This is an all-out row)
W2:

4 Rounds

  • 50 DU
  • 20 Air squats

Every time you mess up or stop during DU you have 5 Pull-ups. Do the pull-ups at the end.