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01.31.17

31
Jan

01.31.17

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Warm Up:
Partner Up: one starts on the rower while the other completes the DUs.
3 rounds
Row 250m
20 DUs

then…
Banded Cross Under Lunge x 1:00 each side

Banded Clam shell hold x 1:00 each side

Skill: Pause front squats
Every 2:00 for 10:00
Front Squat x 2-3 reps heavier then 1/13/17 or 65%
pause for :02 at the bottom

WOD:
10-20-30-40
Shoulder to Overhead 65/45
Wall Balls 20/14 to 10′ target men and women
12:00 time cap

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