Friday – 012216

Welcome back Dave W!
Welcome back Dave W!

Front Squat
In 20 minutes, find your 1 rep max.  After 20 minute is up, you will put 75% of what you just got on the bar and then EMOM for 10 minutes you will perform 3 front squats, working your way up as you go if possible.  If you can’t go up, that’s fine, the EMOM is for training.

Workout of the Day
15 rounds:
20 seconds max calorie row
40 seconds rest

Score is total calories

Each 20 second work period needs  to be as close to all out as you can get!

Post your scores to the Whiteboard.