October 7, 2014 admin

10/07/14

With a running clock:

0-10mins: 2k / 1600m Row

10-20mins: 3 RFT:
15 Box Jumps
15 Sit Ups
15 Push Ups

20-30mins: 2k / 1600m Row

Notes:  There is an 8min cap on each piece.  Record times for each.


Competitor’s Program

1. Back Squat: 8@65%, 6@75%, 4@85%, 4@90%, rest as needed

2. Front Squat: 5@70%, 4@80%, 3@85%, 3@90%, rest as needed

3. 4×7 Close Grip Bench Press, rest :90

4. 3RFT:

15 KBS 32/20kg
15 Burpees


“Believe deep down in your heart that you’re destined to do great things.” – Joe Paterno

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