October 17, 2015 admin


1. 10mins: Empty Barbell Tech Work

2. 2mins / 2mins x5:

:30 Plank
10 Wall Balls
Max Row Calories with time remaining

Competitor’s Program

1. Squat Clean Thruster – build to tough single in 10-12mins

2a. 3×8-12 GHD Sit Ups, rest :60
2b. 3×25′ Banded Glute Walk /side, rest :60

3. For Time:

100m Sled Pull Forward 
100m Sled Pull Backward  w/ 1.25 x bodyweight on the sled

4. 15mins: Airdyne at easy pace

“A life is not important except in the impact is have on other lives.” – Jackie Robinson

Post-Workout Nutrition

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