04/14/2014

500 M Row, Squat and front rack prep

Remember...at least three warmup sets prior to work sets
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Strength:

Back Squat  5 x 4 reps*

Good Mornings 3 x 8 reps
*If you know the loads you used from 3/31...you'll be able to move right along.  
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WOD: For time

500 Meter Row
40 Front Squats 95/65**
500 Meter Row
**No Rack 
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Bonus: 100 Ab Mat Sit Ups (Not for time)