October 28, 2015 admin

10/28/15

1mile Bike (3mins)
+
2 Rounds (2mins):
10 Pull Ups
20 Sit Ups 
+
20 Wall Balls (1min)
+
6mins Rest, x 3 sets


Competitor’s Program

1a. 4×5-6 Good Mornings, 21X1, rest :90
1b. 4×4-8 Strict Ring Dips, rest :90

2. 3×2 Snatch Grip Deadlift – heavy, rest as needed – can reset b/w reps

3. 5 Sets:

500m Row – (Males rest 2:15, Females rest 2:30)

Notes:  Nikki: 2:03-2:03.9, Neil/Jammin: 1:46-1:46.9, Dan: 1:48-1:48.9.


“Everything becomes a little different as soon as it is spoken out loud.” – Hermann Hesse

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