A. Pendlay Row 4 x 8
*Rest 2 min.
B. Three rounds for reps:
1 minute: Pull-ups (choose a style that is appropriate to your goals)
1 minute: Parallette Shoot Through
1 minute: Toes to Bar
1 minute: Rest
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WOD: Friday
For time: 10 Front Squats Run 400m Rest 1 min. 8 Front Squats Run 400m Rest 1 min. 6 Front Squats Run 400m Rest 1 min. 4 Front Squats Run 400m Rest 1 min. 2 Front Squats Run 400m *use the 1 min. rest break to add weight to your bar on each round. *bar is taken from the ground. *use weights that are near maximal for the volume of reps for each round.