Fitness and Performance

Remember we are day 3 of 60k rowing challenge. Very simple to get 1000m in before the wod in 4-5 min. Then do another 1000m in 4-5 min after the wod as a good cool down.

1. Front Squat
5×3@70% with 3 second pause at bottom of each rep

2. For Time
400m Run
(21-15-9
OH-Squat 95/65
Box Jumps 24/20
Ab Mat Situps)
400m Run

[rx+ use 135/95]

scaling options. lighten the weight. do front or back squat instead of overhead squats