November 7, 2014 admin

11/07/14

1. For Time (4min cap):

.50 mile on Airdyne
10 Pull Ups
10 Box Jumps
10 Sit Ups
10 Wall Balls

Rest 4mins, x5


Competitor’s Program

1. Back Squat: 2×5@65%, 3×5@70%, rest as needed

2. Front Squat: 4×5@60%, rest as needed

3. EMOMx10: 5-7 T2B *add 10 Box Jumps w/step down on the ODD minutes only 24/20″

4. EMOMx10:

ODD: 20 Calorie Row
EVEN: 10 GHD Sit Ups


“Your future is created by what you do today, not tomorrow.”

Thoracic Spine Mobility

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