December 19th, 2013

COMPETITORS

Strength: High Pulll + Hang Power Clean + 2 Front Squats - x7

Conditioning:

• (a) EMOM 8 - 3 Shoulder to Overhead
  *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
• (b) For Time: 30 Muscle-ups
  *RX'd - 70/53# / Scaled - N/A# / Scale up as needed.*

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: (a) EMOM 8 - 3 Shoulder to Overhead
               (b) Weighted False Grip Ring Pull-ups - 5xMR

Conditioning:

• AMRAP 15: 8 HSPUs/8 CTB/4 Axle 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 - *15 Mins*, SK/MO - *12 Mins*


GPP

Strength: HSPUs - 5xMR

Conditioning:

• (L1) AMRAP 20: 200m Run/7 Shoulder to Overhead/2 Rope Climbs
  *RX'd - 185/135# / Scaled - 155/105# or 135/95#
• (L2) Sub 7 Pull-ups or 15 Ring Rows for Rope Climbs
  *RX'd - 95/65# / Scaled - 65/45#
  

Skill/Mobility: 2 Mins at each station x2 - CTB/Box Jumps/Wall Walks

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