10-22-13

Fitness:

A. CGBP 4-5 x 4 @ 3010 rest 1-2 min

+

4 TnG PC #135/85

8 Box Jump Overs 24/20

rest 60 sec x 4

+

7 Shoulder to OH #135/85

200m run

rest 60 sec x 4

+

15 Wallball

6 T2B

rest 60 sec x 4

Competition:

12 min to find 5 RM Back Squat

+

5 min AMRAP

9 KBS 2pd

5 Dips

rest 1 min

5 min AMRAP

5 Burpee

5 Box Jumps 24/20

1 min rest

5 min AMRAP

25 DU

10 ABMAT situps