9-5-14

Great pic of everyone getting ready to do some fundamentals.

Fitness:

Front Squat 4-5 x 4 @ 31×1 rest 2-3 min (Females do 2 extra sets)
+
4 sets
12 Burpee
200m row
15 KBS
rest 2:00

Competition:

Warmup
20 sec sprint on rower
rest 1 min x 3
35 sec sprint
rest 2 min x 2
+
For time
Row 2K