December 27th, 2013

COMPETITORS

Strength: N/A

Conditioning:

• (a) For Time - 20 Snatches/40 OH Squats/60 TTB/80 Cal Row/100 Wallball
  *RX'd - 115/80# / Scaled - 95/65#*
  
  

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: (a) Box Squat - Work up to a heavy single
               (b) Deficit Deadlift - Work up to a heavy single

Conditioning/Accessory:

• (a) AMRAP 20: 8 Burpees over bar/4 Snatches/8 Burpees over bar/4 OH Squats
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
• ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


GPP

Strength: N/A

Conditioning:

• (L1) For Time: 800m Run/30 Double-Unders/30 Deadlifts/30 Box Jumps/
  30 Wallball/30 Burpees/800m Run
  *RX'd - 225/155# / Scaled - 205/145# or 185/135#
• (L2) N/A
  *RX'd - 185/135# / Scaled - 155/105 or 135/95#
  

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*