02.15.18

02.15.18 CrossFit
Quality Movement
Three Sets @ Same weight
Back Squat 8 Reps
Rest 1 minute
Bent-over Barbell Row 6 Reps
Rest 1 minute
Hollow Hold to Arch Hold transition 6 Times
Rest 1 minute

WOD
For time:
30/21 Calories on Rower
30 Goblet Squats
30 Alternating Reverse Lunges with KB Farmer’s Carry

We are looking for quality movement during our first portion. Yes, you read that correctly - the squat weight will be the same weight that you barbell row. It will be lighter than usual and we are aiming to hit positions. The WOD is a sprint, move quickly and with intention.

Community / Health / Balance
-Taylor Fargerson & Mark Flentge

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