On a 14:00 clock (7 rounds each station)
Odd Minutes = Front Squat, 3 repetitions (from the floor /// go heavy!)
Even Minutes = Toes to Bar, 15 repetitions
Rest as needed then,
Men = Concept2 Row 1,000 meters at 1:55 pace
Women = Concept2 Row 1,000 meters at 2:10 pace
Note: On the Front Squat, a great goal for men is bodyweight and women 3/4 bodyweight. The rep’s must be consecutive and the bar must start from the floor. The goal on the C2 row is to stay within + / 1 of 2 seconds on the required split time for the entire 1,000 meters.
Congratulations to Brad on his successful radiology examinations!