March 14, 2015 admin

03/13/15

Non-Open Competitor’s

AMRAP 14mins:

7 Muscle Ups
50 Wall Balls
100 Double Unders


Open Competitor’s

1. 15-20mins: Open Prep Work

2. 6 Sets @ hard effort:

:20 Row/Bike (3 sets of each)
1:40 Rest


Competitor’s Program

1. EMOMx5: 2 Hang Squat Cleans @ 65-75% of max Clean

2. 10-15mins: Prep for 15.3

3. 3 Sets @ 85%:

300m Row, rest :75 b/w

4. :60 Max Calories on Airdyne


“Do the difficult things while they are easy and do the great things while they are small.” – Lao Tzu

Workout 15.3

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