TUESDAY

11951334_425678824306013_3372879748758523122_nWOD

Strength:
Front Squat
5-5-5
(40,50,60%)

MetCon:
3 Stations (testing 3 energy pathways)

1.) 3 x 100 Meter Sled Sprints 
light weight max effort pace (~1/4 body weight in plates)

2.) 3 x 800 Meter Run 
light conversation pace (~60%)

3.) 3 x 1,000 Meter Row 
moderate pace (~75-80% effort)

*Athletes alternate between the three stations in any order. No time or rep focus today. Goal is to hit the intensities suggested at each station.