10-1-13

Fitness:

5 PC  115/75

5 t2b

rest 60 sec x 4

+

5 S2OH 115/75

10 Airsquat

rest 60 sec x 4

+

12 KBS

8 Push Up

rest 60 sec x 4

Competition:

20 Min AMRAP @ 80%

400m run

10 NPUBBJ 24/20

7 T2B

**Just a couple of notes moving forward for the Comp group. We will be lifting on M,W, and F. We will mix in some skill work and smaller conditioning pieces on these days. MAP’s will be on Tuesday. Testing will be done at the end of the week on Thursdays and Fridays. Please do not forget about the OC Throwdown. We will be doing these workouts as a group on Fridays. Registration should open up tomorrow(Oct 1). Please let me know if I can do anything for you. DGA Everyday!!!!