December 20, 2014 admin


In Teams of 2:

30 Rounds for Time:
5 Wall Balls
1 Power Clean (or Deadlift)

Notes:  As a team you will complete 30 rounds…each person will do 15.

Competitor’s Program

1. Back Squat: 10×3, rest :90-2mins

Notes:  Build during sets so that the last 3-5 sets are tough…not maximal, but tough.

2. EMOMx12:

ODD: 10 S2OH 95/65
EVEN: 10 Calories on Rower – As Fast As Possible

3. 5 Sets of Rower:

:30 at Hard, but sustainable effort
:30 at Easy effort

“Experience is the teacher of all things.” – Julius Caesar

The Athletic Benefits of Caffeine

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