January 13, 2014
1) Back Squat
3 x 10 reps @75% 1RM
Rest 2 – 3 min b/t sets
2) Complete for time:
3 rounds of
30 double unders
15 burpees
then,
Row 750m
Endurance WOD:
5×5 Back Squat @ 75% Effort – go off your 5 rep max weight. Your legs will feel tired a couple of days but this will help a lot for the race.
Workout @ 75% effort :
3 Rounds
15 situps
15 burpees
Then row 400m