Friday, February 21, 2014

1.) Strength:

Take 15 minutes to work up to a 1 RM front squat. 

2.) WOD #1

Active recovery (for those who have over done it this week.) 

Time trial

Cover max distance
Row 30 minutes

OR

WOD #2

21-15-9

Pull ups

Ball slam (30/20#)

Deadlift (135/95#) 

Calorie row