July 19th, 2013

COMPETITORS

Strength: Power Clean - 7x2 at 85-95% of 1RM
Conditioning A: For time - 21-15-9 of HSPUs/KB Swings/CTB
Skill: ALT EMOM 10 - Rope Climbs/Ring Dips
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 40kg/28kg# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Power Clean - 7x2 at 85-95% of 1RM
Strength B: Axle Bench Press - 6x4 (Progressive)
Accessory: (a) Axle Rows/(b) Strict HSPUs 4xMR
Conditioning: 5 RFT - 3 Rope Climbs/6 Wall Walks/9 Burpees
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: HSPUs - 4xMR
Conditioning: AMRAP 15 - 200m Run/10 CTB/5 Ground to Overhead
Skill: Max Wall Walks in 2 Minutes + 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 - 165/115# / SCALED A - 135/95# / SCALED B - 95/65#
Notes: N/A