July 02nd, 2013

COMPETITORS

REST WEEK


G.O.M.A.D

Strength: Strict Press - 5x5 (Progressive)
Accessory: (a) Weighted Pull-ups/(b) Close-grip Bench Press - 3x10
Conditioning: 5 RFT - 2 Rope Climbs/4 Wall Walks/10 Strict TTB/200m Run
Mobility: MWOD 99 - Solving front rack problems

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


CROSSFIT

Strength: Strict Press - 3x8 (Progressive)
Conditioning: For Time - 30 CTB/30 HSPUs/20 CTB/20 Shoulder to Overhead/
10 CTB/10 Wall Walks/1000m Run
Skill: Max Calorie Row in 3 Mins.
Mobility: MWOD 99 - Solving front rack problems

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