7-18-14

Fitness:

Front Squat 8-10 x 4 @ 31×1 rest 2-3 min
+
For time w/ 13 min CAP
60 Calorie row
50 Wallballs
25 Burpee Over Bar

Competition:

A. Front Squat 6-9 x 4 @ 21×1 rest 2-3 min
B1 Strict HSPU x 2 x 3 rest 20 sec
B2. Wtd Pullup 3-4 x 3 @ 21×1 rest 1-2 min
+
9 min AMRAP
10 OHS 115/75
7 C2B Pullups