August 14th, 2014

COMPETITORS

Strength:

• (a) Log press - 4x8
  (b) Weighted muscle-ups - 10 reps
  
  

Accessory:

• (a) ALT EMOM 8 - 10 Bench presses/5 Rope climbs
  (b) ALT for MR EMOM 8 - Single-arm KB Presses/CTB
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• 1 Mile Run, then AMRAP in RT of Ground to OH
  *RX'd - 155/105# / Scaled - 135/95*
  

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*


GPP

Strength:

• (a) Bench press - 4x8
  (b) Pull-ups - 4x8
  

Accessory:

• ALT for MR EMOM 12 -
  (L1) HSPUs/Single-arm KB rows
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (L1) For Time - 1 Mile Run/30 Ground to overhead
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  (L2) 2 RFT - 500m Run/15 Ground to overhead
  *RX'd - 95/65# / Scaled - 65/45#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *12 Mins*