WOD: Wednesday 25/09/2019

Strength -

Take 20 mins to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

WOD -

“Nitrous”

For time:

1000m Row

50 Thrusters (30kg/42.5kg)

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