August 23, 2014 admin

08/23/14

1. 10mins: Heavy 3-rep Press

rest 2mins

2. EMOMx5: 3 Presses @ 80%

3. In teams of 2 – 2 Rounds (19min Cap):

1mile on Airdyne
40 T2B
40 Box Jumps
40 KB Swings


Competitor’s Program

1. 3×3 1&1/4 Front Squats, rest 2mins

2. :90/:90×4

15 Wall Balls
15 Box Jumps 24
ME Burpees

3. NFT:

15 Muscle Ups
50 GHD Sit Ups
100 Double Unders

Notes:  Easy pace, use as practice, break up however.


“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” – Lyndon B. Johnson

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