October 10, 2014 admin

10/10/14

1a. 4×5 Chin Up, rest :30
1b. 4×5 DB Floor Press, rest :30

2a. 4×10 Step Up, rest :30
2b. 4x:30 HS Hold, rest :30

3. :20/:10 x8: DB Clean and Press

4. :20/:10 x8: Russian Twist


Competitor’s Program

1. Back Squat: 6@65%, 6@75%, 2×6@80%, rest as needed

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

3. For Time:

800m Run
50 Double Unders
50 Wall Balls 20/14
50 Double Unders
50 Power Snatch 75/55 
50 Double Unders
800m Run
+
2mins: Max Muscle Ups

Notes:  Record time to do first part and total Muscle Ups.


“Happiness lies in the joy of achievement and the thrill of creative effort.” – Franklin D. Roosevelt

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