STRENGTH
Deficit Front Rack Lunge
4 x 6/6, across

FOR TIME
Row 1k

WOD GUIDANCE & GOALS
Coaches will help you build to a heavy weight (8.5/10 effort) for the four sets of deficit lunges. The deficit will be from a 45 or 25 pound plate. Do six reps on one side, then six reps on the other. Record your weight.

For time, complete a 1000 meter on the rower. Have a pace/time in mind and hold your pace throughout the workout. IF you have any energy left in the tank, push it the last two to three hundred meters. Record your time.

Post Weight + Time to Comments. Compare Scores HERE.