September 13, 2014 admin


In Teams of 2 (1 person works at a time):

3 RFT:
100 Double Unders
80 Med-Ball Sit Ups
60 Calories – A.D.
40 DB Snatch

Competitor’s Program

1. EMOMx10: 2 Deadlifts @ 100% of 1RM Clean

2. 3x:

:30 Row
:30 Ring Dip
:30 Jumping Squats – empty bar on back
:30 Rest

Rest 5mins, x3

Notes:  Second time through do Push Ups instead of Ring Rows.  Third time through do Push Press w/ empty bar.  Record total reps for each interval.

“Our attitude towards life, determines life’s attitude towards us.” – John N. Mithcell

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