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SWOD Modified Conjugate Week 9 Day 1 (28 min max)
A.) 18 min to find a heavy 1 rep Front Squat
B1.) Bench OR Floor Presses 3×10 (10min to complete B1+B2)
B2.) YTW’s 3×10
WOD
AMRAP 2:30
500/400m Row
Max DB Thrusters (30/20) in time remaining
Rest 2 min
AMRAP 2:30
400m Run
Max DB Thrusters (30/20) in time remaining
Rest 2 min
2 Rounds for total reps, larger classes half start on row, half start on run