July 16th, 2013

COMPETITORS

Strength: Push-press/Jerk - 5x3
Conditioning A: For Time - 9-7-5-3-1 of Muscle-ups/Power Cleans
Conditioning B: For Time - 2000m Row
Skill: ALT EMOM 10 - CTB Pull-ups/Push-ups
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Axle Press - 4x6 (1 Weight)
Strength B: Weighted Pull-up - 4x8 (1 Weight)
Accessory: (a) Ring Push-ups/(b) Legless Rope Climbs 4xMR
Conditioning: AMRAP 10 - 5 HSPUs/10 KB Swings/20 Double-unders
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Strict Press - 3x10 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 15 - 5 Hang Power Cleans/7 Burpees-over-bar/9 CTB
Skill: Max Wall Walks in 2 Minutes + Max Ring Rows in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A