October 24th, 2013

COMPETITORS

Strength: N/A

Conditioning:

• (a) EMOM 8 - 3 Shoulder to Overhead
  
• (b) "Fran" - 21-15-9 of: Thrusters/Pull-ups
  *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: N/A

Conditioning:

• "Kalsu" - Complete 5 Burpees at the top of each minute followed
  by as many thrusters as possible for the remainder of the minute.
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#*

Skill/Mobility: ALT for MR EMOM (12) - CTB/Ring Dips/Cal Row

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


GPP

Strength: N/A

Conditioning:

• (L1) For Time: 1 Mile Run/25 Thrusters/25 Pull-ups/25 Burpees/
  25 Thrusters/25 Pull-ups/1 Mile Run
  *RX'd - 95/65# / Scaled - 80/55# or 65/45#
• (L2) AMRAP 25 - Run 800m/20 Wallball/10 Pull-ups/10 Shoulder to Overhead
  *RX'd - 95/65# / Scaled - 65/45#
  

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Ring Dips/Cal Row

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