Wednesday 6/18/25

"Only the guy who isn't rowing has time to rock the boat."

RX

For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)

INTERMEDIATE

For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)

BEGINNER

For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)

Skill Work

Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.