Wednesday 1/16/13

Strength
Front Squats
1 Rep Every 30 seconds for 2:00 @ 80%
Rest 1 minute
1 Rep Every 30 seconds for 2:00 @ 85%
Rest 1 minute
1 Rep Every 30 seconds for 2:00 @ 90%

WOD
For time:
Row 500m
Then
3 rounds of:
15 Push-Ups
15 Jumping Squats 45/35
15 Kettlebell Swings 70/55
Them
Row 500m

Basics
25 Burpees
Then
3 rounds of:
15 Grasshoppers (15L/15R)
15 Kettlebell Swings
Then
25 Burpees