Back Squat 8-8-8-8-8 reps
115-135-145-155 pounds
Opted for front squats this morning. Put in solid warmup on the rower and 10 sumo, 10 narrow and 10 standard air squats before jumping in. Only did four sets because I had to 💩 but weights were going up smoothly. Look back at recent 5-rep front squat days to get an idea of your capacity.
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below
Score: 1360 (20m penalty)
Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Turned the damper all the way down to 1. Good power output at this drag but ultimately splits will only go so low with the drag at 70.
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