Every 2 for 20: "Row then Hold!"

Front Squat

Athletes will have 12 minutes to complete the following:

3 x 10 @ increasing**

**This week athletes should prioritize speed AND increasing loads each set. Percentages used should be 50/55/60% or RPE of 4/5/6.

WOD

Athletes will alternate every 2 minutes for 20 minutes:

SEGMENT 1 **
:30 Row @ moderate
:30 Row @ hard
:30 Row @ max effort
:30 REST

SEGMENT 2
:60 Farmer’s hold @ moderate
:60 REST

**Today’s rowing intervals will be done ALL based on feel. Monitors should be kept down.
Athletes should work off of their own perceived effort, not based on what they see on the
screen :)