June 3rd, 2017

Don't let the built in rest fool you on today's workout. Thirty seconds goes by really quick. Make a continual effort to get back to the rower as fast as possible in order to start the next round right when the thirty seconds are up.

Lift
Deadlift 3 x 2 @87.5%   1 x 4 @ 87.5%
Front Squat 2 x 4 @87.5% w 2 second pause in the bottom position

Cardio
Run 400m at recovery pace
Run 400m at sprint pace
Run 400m at 20 seconds slower than pr pace
Run 400m at recovery pace
- Rest 2 mins
Repeat

WOD
10 rounds for time:
12 cal row
6 Push jerks @ 185/125
- Rest 30 seconds between rounds

Connor MartinComment