Friday 11-12-2021 Workout Of the Day

A. Front Squats
5 x 2

B. For time:
75/60 cal row
50 box jump overs @20/24”
25 thrusters @65/95#

Workout Notes/Intentions: This Friday’s front squats are one less rep than last week. Perform these reps from the rack. Build to a challenging set of 2 reps and repeat for 5 sets. Sit down and rest between sets, 2-3 minutes. You should be going heavier than last week. Next week we will be testing our 1RM. 

Part B is one round for time. You start on the rower; ladies 60 cals, guys 75. The row should be a moderate effort. This workout is not meant to be long, so effort should be fairly hard throughout. The row is anticipated to take about 4 minutes, give or take. Pace the box jump overs and try to keep moving throughout. Finish with 25 barbell thrusters. Aim to get the thrusters done in about 2-3 sets. Finish with a hard effort.