November 20tH, 2014

COMPETITORS

Strength:

• (1a) Clean + Jerks - 5x2
  
  

Accessory:

• (1a) AMRAP 12 - 4 Thrusters/4 Bar muscle-ups
• (2a) EMOM 8 - 10 Burpees/Max Rope climbs in Remaining Time
  *RX'd - 155/105# / Scaled - N/A*
  
  

Conditioning/Skill:

• 2 Mile Run
  *RX'd - N/A# / Scaled - N/A*
  

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *14 Mins*


GPP

Strength:

• (1a) Clean + Jerk - Work up to a new 1RM
  
  

Accessory:

• 10 RFT -
  (L1) 4 HSPUs/8 KB Swings/4 CTB
  *8 Rope climbs between rounds 5 and 6*
  (L2) 4 Dips/8 KB Swings/4 Pull-ups
  *30 Burpees between rounds 5 and 6*
  *RX'd - 70/53# / Scaled -53/35#*

Conditioning/Skill:

• (L1) 1.5 Mile Medball Run
  (L2) 1 Mile Medball Run
  *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *15 Mins*


G.O.M.A.D.

Strength:

• (1a) Clean - 5x2
  
• (2a) Push Jerk - 5x2
  

Accessory:

• (1a) 20 Bar muscle-ups
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• AMRAP 10  8 KB Swings/4 Bench Presses/2 Rope Climbs
  *RX'd - 106, 235#/70, 155# / Scaled - N/A*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *10 Mins*