FRIDAY 8.8.14

Workout of the Day
Strength:
Tempo 41×1
4 sec decent
Front Squat 5 reps @ 65% of 1RM
Front Squat 5 reps @ 75% of 1RM
Front Squat 5+ reps @ 85% of 1RM

then
WOD:
5 Rounds:
250m Max Effort Row
4 Min rest in between sets

Post your results to the Whiteboard.