Day#16 Week#5 Volume

Warm up   

KB Russian swings

Release swings

Double tap swings

Throwbacks

Wall ball sub

Skill

WOD

Complete the following for time:

40 KBS

150m row

30 KBS

300m row

20 KBS

600m row

10 KBS

1200m row

CFE

Warm up  & Skill

Row 1 minute, 1 minute rest

Row 2 minute, 1 minute rest

Row 3 minute, 1 minute rest

Row 4 minute, 1 minute rest

Row 5 minute, 1 minute rest

Row 4 minute, 1 minute rest

Row 3 minute, 1 minute rest

Row 2 minute, 1 minute rest

Row 1 minute

WOD

7 minute AMRAP

10 KBS

150m row

Week #5

Day#1 TEAM Screening

Part#1

10 minutes to find your 1 rep max OHS

Part#2

10 minutes to find your 1 rep max push press