Thursday 2/27/14

Strength
Establish a 1RM Front Squat

There is no time limit for this so take your time! Make sure you warm up properly and avoid making big jumps in weight. Once you get up towards your 1RM you should be taking at least 2 minutes between attempts.

WOD
1 attempt to Row 500m as fast as possible

Your goal is to PR this, that means go all out as hard as you can and leave it all out there!

Basics
For time
Row 500m
Then
15-12-9
Push-Ups
Sit-Ups

Today is the day.  What are your predictions for 14.1?

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