Athletes, just a reminder about our event "The Fire Drill" this Saturday at 10:30am. We are trying to raise awareness about Cancer and raise money to donate to the Tri-Cities Cancer Center. We hope to see everyone there!
Strength:
10x3 Front Squat @ 86 of 1RM
WOD:
4 Rounds from time of:
200m Farmers Carry w/Single Kettlebell 53/35
5 Wallball ladder 20/14
Note: You may switch from hand to hand on the run at anytime as many times as you would like. But please do not drop the Kettlebells outside please (if kettlebells are dropped, burpees are at the coaches discretion)
For the ladder wallballs you will start at the lowest height on the wall (8 feet) and you will do a wallball, then move up on the targets until you have done 1 wallball at each height, ending at 11 feet. This concludes 1 rep.
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