Wednesday 01-30-19

Tuesday, January 29, 2019

Strength: 
Every 2 Mins for 9 Sets (18 mins):  

Front Squats, 3x3, 3x2, 3x1  
3 sets of 3 @ 225/155 
3 sets of 2 @ 245/165
3 sets of 1 @ 265/175 
- this is week 3, so adjust loading as needed 
+
Transition Rest 
+
Workout: 
4 Rounds of: 

10 Thrusters @ 75/55 (adv. 95/65)  
30 Double Unders/30 Single Unders
+
500/400 M Row (only once) 
+
4 Rounds of: 
10 Thrusters @ 75/55  
30 Double Unders/30 Single Unders   
- feel free to sub in DBs for variance  
- there's a 14 min time cap on this wod 

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