October 11, 2014 admin

10/11/14

1. 10mins: Goat Work

Notes:  Pick a weakness and get better at it.

2. In Teams of 2:

6 Rounds (18min Cap):

20 KB Swings
20 Wall Balls
100m D/B run

Notes:  Split the 40 reps up any way, each person runs a 100m D/B (200m).


Competitor’s Program

1. 5×3 Deadlifts @ 30X1 @ 115% of 1RM Clean

2. 2mins / 2mins x5:

.5 / .4 mile AD6
Max Strict Pull Ups in time remaining

3. 5×10 Glute Bridges, rest :60


“Progress in impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

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