October 03rd, 2013

COMPETITORS

Strength: Clean Pull + Hang Clean x7

Conditioning:

• (a) EMOM 8 - 3 Shoulder to Overhead
  
• (b) AMRAP 12 - 7 HSPUs/7 CTB
  (75 Double-unders after every 3 rounds)
  *RX'd - N/A# / Scaled - N/A# or N/A#*

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: (a) Bench Press - 3xMR @ Bodyweight
               (b) False Grip Ring Pull-ups - 3xMR

Conditioning:

• Death by Clean + Jerk
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#*

Skill/Mobility: ALT for MR EMOM (12) - CTB/HSPUs/Burpees

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: Bench Press - 3xMR @ Bodyweight

Conditioning:

• (L1) For Time: Run 1000m/30 HSPUs/30 Double-unders/30 CTB/
  30 Ground To Overhead/30 Cal Row/Run 1000m
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#
• (L2) AMRAP 25 - Run 500m/7 Shoulder to Overhead/15 Ring Rows/
  30 Mountain Climbers
  *RX'd - 95/65# / Scaled - 65/45#
  

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*