01.31.17
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 https://www.youtube.com/watch?v=jiG1Cy70shk&feature=youtu.be 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