June 07th, 2013

COMPETITORS

Strength: Back Squat - 3x10 (Progressive)
Conditioning A: AMRAP 20 - 20 Cal Row/20 TTB/10 Thrusters
Skill: Kipping HSPU x Max Unbroken (Min. 10)
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 115/75# / SCALED - N/A#
Notes: N/A


G.O.M.A.D

Strength: Deadlift - 5x5 (Progressive)
Accessory: (a) Front Rack Lunges/(b) GHRs - 3x15
Conditioning: For Time - 50 TGUs
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - 53/35# / SCALED - 40/26#
Notes: N/A


CROSSFIT

Strength: Deadlift - 5x5 (Progressive)
Conditioning: AMRAP 20 - 20 Double-unders/10 Burpees/10 Thrusters
Skill: KTEs/Burpees - Alternate EMOM 10
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 95/65# / SCALED - 65/45#
Notes: N/A