WOD: For time:
60/75-cal row | 21 front squats @ 165/115 | 21 Chest to Bar
60/75-cal row | 15 Front Squats @ 165/115 | 15 chest to bar
60/75-cal row | 9 Front Squats @ 165/115 | 9 Chest to bar
Intermediate:
45/60-cal row | 21 Front Squats @ 115/ 75 | 21 Pull Ups
45/60-cal row | 15 Front Squats @ 115/75 | 15 Pull ups
45/60-cal row | 9 Front Squats @ 115/75 | 9 Pull Ups
Beginner:
30/45-cal row | 21 Front Squats @ 45/35 | 21 Jumping Pull ups
30/45-cal row | 15 Front Squats @ 45/35 | 15 Jumping Pull Ups
30/45-cal row | 9 Front Squats @ 45/35 | 9 Jumping Pull Ups
Home Workout: For time:
800-meter run | 21 dumbbell squats (35/50 lb)
800-meter run | 15 dumbbell squats (35/50 lb)
800-meter run | 9 dumbbell squats (35/50 lb)
– Use two dumbbells.
Post-Workout Skill Work: Accumulate:
75 GHD hip extensions