May 13 2016

Fitness:

Front Squat 3 x 5 (take heaviest weight from last week and do 50% across all sets)
+

Teams of 2 One working; One resting
80 Cal Row
60 Wallballs
40 Russian KBS
20 Shoulder to OH 135/85 (alternate every 5 reps)
40 Russian KBS
60 Wallballs
80 Cal Row
**Partitioning of the work is up to the team (except for the shoulder to OH)
+
5 sled pushes

Competition:

A. Front Squat 3 x 7 (use heaviest weight from last week acoss all sets)

+

Teams of 2 One working; One resting
80 Cal Row
60 Wallballs
40 Russian KBS
20 Shoulder to OH 135/85 (alternate every 5 reps)
40 Russian KBS
60 Wallballs
80 Cal Row
**Partitioning of the work is up to the team (except for the shoulder to OH)
+
5 sled pushes