img_3891 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