Wednesday 11/29/23

Workout

Warm Up

AMRAP 6 
200m row 
10 (total) lateral lunge to t spine rotation
10 (total) alt groiners 
10 (total) front rack rotations 
5 empty bar tempo front squats 

WOD 

For time:30 min cap 
3 rounds 
400m row 
21 front squats (95/65 75/55)
-rest 3 mins after 3rd round 

3 rounds 
300m row 
15 front squats (105/75 95/65)
-rest 3 mins after 3rd round 

3 rounds 
200m row 
9 front squats (115/85 105/75)

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