Wednesday.January 4.2017

Front Squat 

5-5-5-2-2

As heavy as possible for each set (:90 secs to 2:00 rest between work sets) 

2.Midline 

Superset 

Banded Good Mornings 

3 x 20

GHD Situps or Weighted Sit ups 

3 x 20 

3. Endurance (Optional Post WOD or on an active recovery day this week) 

Each piece for max distance- Row at about 10 seconds slower than your 2k or 5k pace

Row 5 Mins

Row 4 Mins 

Row 3 Mins 

Row 2 Mins 

Row 1 Min

Rest 1 min between each set 

Repeat