May 16th, 2014

COMPETITORS

Strength:

• Back squat - 3x10
  

Conditioning:

• 2 RFT - 400m run/50 Sit-ups/40 Double-unders/30 Front rack lunges/
  20 Burpee over bar/10 Hang power snatches
  *RX'd - 155/105# / Scaled - 135/95#*

Skill/Mobility:

• 500m row x4 - Rest 2 mins between efforts
  

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


GPP

Strength:

• Back squat - 3x10
  

Conditioning:

• For Time - 60 Sit-ups/50 Double-unders/40 Front rack lunges/
  30 Burpee over bar/20 Power snatches
  *RX'd - 135/95# / Scaled - 115/80#, 95/65#*

Skill/Mobility:

• 500m sprint x4 - Rest 2 mins between efforts
  

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*