SUNDAY WOD

STRENGTH

Front Squat (3 sets to build to heavy 5; then 2×5 @ 95%)

METCON

4 rds NFT:

400m Run

20 Alt. KB Farmer’s Lunges 2×35/26#

20 Double Russian KB Swings

Rest as needed btw rds to maximize movement quality

4 rds NFT:

200m Run

16 Alt. KB Farmer’s Lunges 2×26/18#

16 Double Russian KB Swings/single Russian KBS

Rest as needed btw rds to maximize movement quality