4-29-14

Fitness:

A1. CG BP 4-5 x 3 @ 3111 rest 30 sec
A2. Ring Row 8-10 x 3 @ 3113
A3. Accumulate 30 sec with chin over bar x 3
+
5 rounds for time
10 DL 135/95
8 HPC
6 Burpee over Bar

Notes- A2- The scaps need to be completely retracted and the wrist must be neutral
A3- Head must be neutral.

Competition:

A. RDL 4-5 x 4 @ 31×1 rest 1-2 min
B1. Pullups 4-5 x 4 @ 31×2 rest 30 sec
B2. AMRAP UB C2B Pullups x 4 rest 2 min
+
5 rounds not for time
2 RC
12 Heavy KB Swings