10-22-14

Great post from Matt Bryant at Opex( formerly known as OPT).

Fitness:

4 sets not for time
10 ring row or 4-5 pullups @ 3112
3 Wallwalks or 30 sec of Bear Crawl Backwards
5-7 T2b
+
SA FW with Handle 150′ x 4 (75R+75L)

Competition:

A. OHS 10-12 x 4 @ 31×1 rest 2-3 min
+
4 sets @ 90%
3 Wall Walks
20 KBS
200m run
rest 2:30