Strength:
Deadlift
5-5-5-5-5 (plus 3 warm up sets)
WOD:
3 Rounds
3 Minutes:
10 Front Squats (155/115)
10 Box Jumps (30/24)
Row for Max Calories with time remaining
Rest 3 Minutes
We are going to start our Strength Day with some deadlifts! Three warm up sets followed by 5 heavy working sets. Most important is that form and technique – no rounded backs! Think about pushing your legs through the floor, use that posterior chain to do the work.
Then we are going to take on three rounds of 3 minutes. Each of them will consist of 10 heavy front squats, 10 high box jumps, and then with the rest of your time, you’ll row for calories.
Remember when you are rowing for calories you want to pull the chain out hard and then rest on the way back in.
Larger classes can split up and alternate working out and resting.
