September 16th, 2013

COMPETITORS

*N/A*


G.O.M.A.D

Strength A: Seated BB Press - 5x8 *1 Weight Across*
Strength B: Pendlay Rows - 5x8 *1 Weight Across*
Accessory: (a) Bodyweight Bench Press / (b) Weighted Pull-ups - 5xMR

Conditioning:

• (Competitors) AMRAP 15 - 2 Muscle-ups/3 Power Cleans/4 Deficit HSPUs
  *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
  
• (G.O.M.A.D.) AMRAP 15 - 3 Rope Climbs/4 Wall Walks/5 Hang Power Cleans
  *RX'd - 106/70# / Scaled - 88/62# or 70/53#*

Mobility: MWOD 99 - Solving front rack problems
ST - *25 Mins*, AC - *15 Mins*, CO - *15 Mins*, MO - *N/A*


CROSSFIT

Strength: Bench Press - 5x8 *1 Weight Across*

Conditioning:

• (L1) AMRAP 25 - 5 Hang Squat Cleans/10 CTB/20 Double-unders
  *300m Run after every 3 rounds*
  *RX'd - 185/125# / Scaled - 155/105# or 115/80#
• (L2) AMRAP 25 - 5 Pull-ups/10 Double-unders/15 KB Swings/200m Run
  *RX'd - 53/35# / Scaled - 44/25#
  

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *25 Mins*, SK - *N/A*, MO - *N/A*