WOD-3/11/19

March 11, 2019

• 200 m Row
2 rounds of:


• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Barbell front-rack stretch 45/35
• 10 Straight leg deadlifts 45/35
2 rounds of:
• 10 Good Mornings 45/35
•10 Back Squats
•10 Front Squats
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM
 Conditioning
10 min AMRAP:
10 Push Ups
10 Single Leg Romanian Deadlift 53/35
20 Double unders  

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