December 16th, 2013

COMPETITORS

Strength: Bench Press - 8x2 *Progressive*

Conditioning:

• (a) AMRAP 15 - 8 TTB/4 Hang Squat Cleans/2 Muscle-ups
  *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
• (b) AMRAP 5 - 7 Burpees/7 Pull-ups
  

Skill/Mobility: Tabata Row - x2. Rest 3 Mins between efforts.

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins*


G.O.M.A.D

Strength: (a) Bench Press - 8x3 *Progressive*
               (b) Weighted Strict Pull-ups - 8x3 *Progressive*

Conditioning:

• AMRAP 15: 8 Ring Dips/4 Hang Squat Cleans/2 Rope Climbs
  *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

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

ST - *25 Mins*, CO - *15 Mins*, SK/MO - *12 Mins*


GPP

Strength: Bench Press - 8x2 *Progressive*

Conditioning:

• (L1) AMRAP 20 - 12 KB Swings/8 Box Jumps/4 HSPUs
  *RX'd - 106/70# / Scaled - 88/62# or 70/53#
• (L2) Sub 12 Push-ups, 2 Wall Walks, or 2 Handstands for HSPUs
  *RX'd - 53/35# / Scaled - 44/25#
  

Skill/Mobility: 2 Mins at each station x2 - Pull-ups/Double-Unders/Dips

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