Quad City 02.18.2015

Quad City

Fitness
FIT: Paused Front Squat (6×[email protected]% w/ 0:02 pause; 5-12 Ring Rows between sets)

FIT: Metcon (Calories)
3 Rounds
2:00 Hard Airdyne or Row
2:00 Rest

Competition
COMP: Paused Front Squat (6×[email protected]% w/ 0:02 pause; 5-12 Ring Rows w/ feet elev)

COMP: Metcon (Calories)
5 Rounds
2:00 Hard Airdyne or Row
2:00 Rest

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