December 12th, 2013

COMPETITORS

Strength: Squat Clean - 5x3

Conditioning:

• (a) EMOM 8 - 3 Shoulder to Overhead
  *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
• (b) AMRAP 15: 12 KB Swings/8 TTB/4 Muscle-ups
  *RX'd - 106/70# / Scaled - 88/62# / Scale up as needed.*

Skill/Mobility: For Time - 25 CTB/1 Mile Run/25 CTB

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *12 Mins*


G.O.M.A.D

Strength: (a) EMOM 8 - Shoulder to Overhead
               (b) Weighted False Grip Ring Pull-ups - 4xMR

Conditioning:

• 2 RFT: 40 CTB/20 HSPUs/10 Hang Squat Cleans
  *RX'd - 225/155# / Scaled - 205/135# or 185/125#*

Skill/Mobility: ALT for MR EMOM (12) - Ring Dips/Double-Unders/Cal Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: HSPUs - 4xMR

Conditioning:

• (L1) 3 RFT: 25 KB Swings/15 Thrusters/5 Wall Walks/300m Run
  *RX'd - 70, 115/53, 80# / Scaled - 62, 95/44, 65# or 53, 65/35, 45#
• (L2) N/A
  *RX'd - 53, 65/35, 45# / Scaled - 44, Wallball/25, Wallball#
  

Skill/Mobility: 2 Mins at each station x2 - CTB/Box Jumps/Double-Unders

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*