Wednesday

Strength:
Back Squats
60/6
70/5
75/4
80/3
85/2
90x max reps.

Metcon:
4x’s
500m Row (For Time)
Rest 2 Minutes between each Row

** First row sets the pace…every row after you must do 2 burpee for every sec under your original time and 1 burpee for every sec over your original time.
i.e. – first row was 2:00
2nd row was 2:03 – you must complete 3 burpees
3rd row was 1:55 – you must complete 10 burpees

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