Strength:
Amateur
Back Squat 3x5 (add 5 lbs to last workout)
Shoulder Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Back Squat 5 x 3 @ 90% of 3 RM
Shoulder Press 5 RM
WOD:
For time:
Row 5k (5000m)
23 Minute cap time.
Note: split up in two groups. Some will lift first and others will WOD first. This is because of the lack of rowers.
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