4RFE: "CHOOSE WISELY"

Front Squat

Athletes will have 12 minutes to complete the following:

3 sets of 4 reps at 80% or an RPE of 7.

*This is a 5% increase from last week. The focus should be a controlled descent with strong drive through the legs!

WOD

4 Rounds for Effort: 

**Athletes will choose which modality they want to start with first row or run. They must stick to with their choice for the remainder of the workout.

200 meter row @ max effort
0:15 Rest
200 meter sprint @ max effort

- Rest 2 minutes between rounds -

*20 minute time cap!!