11-12-18

WOD:

20 minute AMRAP:

3 wall climb

6 front squat 135/95#

12 toes to bar

L2: 95/65#, knee to tricep/armpit

L1: 75/55#, knee to chest


Post WOD Interval:

3x500m row, rest 1 minutes between efforts. Set and hold your target 5k pace (control both stroke rate and pace/500m).


JonMichael WeigelComment