WOD feb 7

2x max effort:

500m row

2 min rest between

Then:

Pause Front Squat

5 sets of 3 @ 60-70%

(Pause at the bottom of the squat for three seconds, hence "Pause" front squat)

Then:

12-9-6

(FYI: That is 3 rounds, starting with 12 then 9 then 6)

Thrusters (65/45)

Lateral Barbell Burpees

My time was 5:46 RX

Note: After my 2 500m rows I realized I hadn't been drinking water the last few days. My muscles started to cramp a little bit. I was very dehydrated. HIGHLY RECOMMENDED: DRINK WATER! You should drink half your weight in ounces daily. Your CrossFit performance will improve!!!