12-18-14

Fitness:

A1. Barbell Upright Row 4-5 x 4 @ 3010 rest 20 sec
A2. Trap three Raise 8-10 x 4 @ 3113 no rest; rest 30 sec
B. 30 sec KBS, 30 sec off x 7
+
7 sets
10 Wallball
150m row
rest 1 min

Competition:

EMOM for 21 min
1 min-5 Burpee Box Step Overs 53/35
2 min-8 KBS 70/53
3 min-5-6 Thrusters #135/95

**Side note. Please add 1 rep to burpee box step over and Thrusters from last weeks numbers.