July 01st, 2013

COMPETITORS

REST WEEK


G.O.M.A.D

Strength: Front Squat - 5x5 (Progressive)
Accessory: (a) Barbell Lunges/(b) GHRs - 3x10
Conditioning: For Time - 5-4-3-2-1 of Stone Shoulders/Bear Crawls
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - 175# / SCALED - 140#
Notes: N/A


CROSSFIT

Strength: Front Squat - 3x8 (Progressive)
Conditioning: AMRAP 20 - 300m Run/7 Squat Cleans/15 TTB
Skill: (a) Max Unbroken Wallballs/(b) 1 Mile Run
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 165/115# / SCALED - 135/95#
Notes: N/A