24 Aug 2018 – WOD

WORKOUT OF THE DAY

A) Strength

A1) Front squat: 5 x 3
* Add 0-5kg based on how last week felt
* The last set is a AMRep
* Perform 1 set every 3 minutes

A2) Weighted ring dip: 7 x 3
* Perform a set every 90 seconds

B) Conditioning

For time:
400 m Farmer's carry
* After every drop complete 8 double kettlebell front squats before continuing on your carry

ENGINE WORK: AEROBIC CAPACITY

A) Row Test
A1) 5km time trial