Strength:
Wendler Front Squats
Conditioning:
500 Meter Row
15 KB Snatch
500 Meter Row
30 KB Snatch
500 Meter Row
15 KB Snatch
500 Meter Row
*If you follow the extra work for January, you will get your 42,000 meter row completed by the end of the month.
At the end of this workout you will have completed a total of 5,000 meters for the month (just by doing the extra work)