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August 14th, 2014

8/14/2014

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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*
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