Warm Up
3 Rounds
300m Row
15 Kang Squats
15 Ring Rows
Strength: Front Squats
Every 2.5 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max
WOD
For Time ~ TC 13 Min
ELITE
2000m Row
30 Front Squats (115/80)
COMPETITIVE
2000m Row
30 Front Squats (95/65)
PERFORMANCE
1500m Row
30 Front Squats (75/55)
Stimulus Points
This Workout Will Feel Longer Than It Is. Try Not To Break And Keep Moving At A Steady Pace.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 16 Alternating Single Leg DB Or KB Deadlift
Even Minutes) 30 Seconds Cobra Hold
Cool Down & Dismissal
Deep Lunge Hip Flexor Stretch
Forward Fold Stretch