July 14, 2014 admin

07/14/14

1. EMOMx12

ODD: 3 Wall Walks or 6-8 HSPU
EVEN: :40 ME Double Unders

2. 6x :30 Row, rest 2mins b/w


Competitor’s Program

1. 3×1 Push Press + 2 Split Jerks, rest :90

2a. 6×2 Back Squats @ 80%, rest :30 
2b. 6×5 C2B Pull Ups, rest :60

3. 3RFT:

20 Calorie Airdyne
30 Wall Balls
:40 HS Hold

Notes:  If you use the AD4 (old Airdyne) do 25 Calories each round.  HS Hold does not have to be done in one set, accumulate 40 secs.


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