Workout of the Day

30 Front Squats for time, 70% 1RM

Front Squat (1RM - 5 minutes after the above. Only 3 attempts.)

15 minute AMRAP in teams of 3:
500m Row
Burpees
Double Unders
Row is the pace-setter and will tag and bump the other athletes onto the next movement. Score is total accumulated reps. Every row meter counts as a rep

Extra Training

Hollow Rocks
3x30
Hip Extension
3x20

** Log results on Beyond the Whiteboard

OR Log your Results via your WODIFY account**