July 5, 2014 admin


1. 10mins: 4×2 Press @ 80%

2. In Teams of 2 (30min Cap):

1mile Run
40 Push Ups
40 Lunges
40 V-Ups
1mile Bike
30 Push Ups
30 Lunges
30 V-Ups
800m Run
20 Push Ups
20 Lunges
20 V-Ups

Competitor’s Program

1. 10mins: 3RM Clean

Notes:  Can be Power or Squat, does not have to be TnG.

2. 500m Row – test

Rest 12mins

400m Run – test

3. Accumulate 2mins in L-Sit on Rings and 2mins in Plank w/ 45# Plate on back

“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time.” – Thomas A. Edison

Fat and Carbohydrates

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