September 11, 2015 admin

09/11/15

For Time (26min Cap):

2001m/1601m Row or Run (8min cap on Row, 12min cap on Run)
+
3 Rounds (6min cap):
11 Burpees
11 Pull Ups
11 Wall Balls
+
2001m/1601m Row or Run (8min cap on Row, 12min cap on Run) – opposite of what you did to start


Competitor’s Program

1. Front Squat: 3×3-4, 31X1, rest 2mins

2. Back Squat: 3×3-4, 31X1, rest 2mins

3a. 3×5.5.5 Unbroken T2B, rest :10-:15 b/w sets, rest :60
3b. 3×50′ KB Front Rack Walking Lunges, rest 2mins

4. 4RFT:

9 Burpee Pull Ups
11 Box Jump Overs 30/24″
01 Complex [1 Squat Clean + 1 Hang Squat Clean + 1 Thruster] @ 70% of 1RM Clean



NEVER FORGET!

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