LONG ROW/STRENGTH/WOD

5K ROW = 20:10

STRENGTH

5-3-1 FRONT SQUATS

235 X 5

270 X 3

300 X 1

SNATCH 

165 X 8 X 1 (8 FOR 8)

WOD

"ROLLING THRUSTER GRACE"

135LBS 

BARBELL ROLLOUT SQUAT CLEAN THRUSTERS FOR TIME

MY TIME = 5:07