WOD:

“Slaughter County Crippler”
(Courtesy of Coach Rickey)

FOR TIME
30 Front squats (225#/135#)
1000m Row
*Work/rest 1:1, then REPEAT*
*Front squats are taken from the floor*

*No Barbell Variation*
Use any weighted objects you have for front squats (DB’s, KB’s, sandbag, loaded pack, etc.)

*No Rower Variation*
Echo bike: 50/35 calories
Ski erg: 1000m
Bike trainer: 3:30-4:00
Run/treadmill: 800m

 

Thanks for the “Crippler,” Coach, Rickey!