WOD

As a team, complete the following per weight station:

100 Front Squats

100 Kettlebell Swings

100 Shoulder to Overhead

Weights

Station 1: 115lb bar, 70lb bell

Station 2: 95lb bar, 55lb bell

Station 3: 75lb bar, 45lb bell

Station 4: 65lb bar, 35lb bell

Station 5: 53lb bar, 25lb bell

Score

Total time of all stations completed

WOD Explained

Coaches will break team up as they wish and place at each station.  At the call of go, athletes will begin to work on 100 reps of the front squats.  Once the front squats are all completed, they then move onto the KB Swings.  Once 100 reps of the swings are done, they then will complete 100 reps of should to overhead.  Teams may not move on to the next exercise until all reps are completed on the prior movement.  If one station gets completed before the others, those teammates may head over and assist with the other stations.  Teammates may not, however, jump from station to station during the WOD.  Once you are assigned a station by your coach, you must complete the station before being able to assist with other stations.