October 07th, 2013

COMPETITORS

Strength: Strict Press - 4x6 *Progressive*

Conditioning:

• (a) EMOM 8 - 3 Hang Power Cleans
  *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
• (b) For Time: 30 Muscle-ups
  

Skill/Mobility: Row 2000m

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


G.O.M.A.D

Strength: (a) Strict Press - 4x6 *Progressive*
               (b) T-Bar Rows - 4x6 *Progressive*

Conditioning:

• For Time - AMRAP 15: 2 Power Cleans/2 Shoulder to Overhead/10 Pull-ups
  *RX'd - 225/155# / Scaled - 205/135# or 185/115#*

Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Ring Dips/Box Jumps

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


GPP

Strength: Strict Press - 4x8 *Progressive*

Conditioning:

• (L1) 3 RFT: 500m Run/3 Rope Climbs/15 Thrusters/15 Pull-ups
  *RX'd - 115/80# / Scaled - 95/65# or 65/45#
• (L2) AMRAP 25 - 800m Run/15 Wallball/7 Burpees/7 Pull-ups
  *RX'd - N/A# / Scaled - N/A#
  

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

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