21 Jan WOD- Sunday, Jan 22

Strength:

Front Squat (from rack)
15 min to find a heavy 2 rep.

WOD:

% based off the weight just established

5 Front Squat @ 70%
10/8 Cal Assault Bike
10 Front Squat @ 60%
10/8 Cal Assault Bike
15 Front Squat @ 50%
10/8 Cal Assault Bike
20 Front Squat @ 40%
10/8 Cal Assaut Bike

*sub 15/12 cal row for Assault if needed

Finish:

Couch Stretch x 90 sec

Side plank 3 x 30 sec

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