Thursday

Chris on “Jonesworthy”

WOD

Front Squat

RX 5 x 3 @80% of 1 RM
Foundation=  5 X 3  Ascending

then

“Tail Pipe” Partner WOD

3 Rounds

Partner 1: 250m Row
Partner 2: KB Rack Hold @ 2x 53/35# KBs until Row is finished
Switch positions as rower finishes…

Cooldown

Pier Jog

*Recovery day at home? > 30 minute conversational  jog and stretch

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