November 4, 2014 admin

11/03/14

1. 2×2 Deadlift @ 90-100% (12mins to complete)

2. EMOMx10:

ODD: :30 Wall Climbs
EVEN: :30 Boat Pose

3. EMOMx10:

ODD: 10 Front Rack Lunge 
EVEN: 15 Scap Push Ups

4. 500m Row – Tester


Competitor’s Program

1a. 4×8 Push Press, rest :30
1b. 4×6.5.4.3 T2B, rest :05, rest :30
1c. 4x:60 Max Double Unders, rest :60

2. 5 Rounds:

12 Power Cleans 135/95
12 Wall Balls 20/14
Rest :30

Notes:  Break up the Cleans as follows: 5, 4, 3.  Wall Balls Unbroken.


“If there is no struggle, there is no progress.” – Frederick Douglass

Are You Sacrificing Your Health?

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