8-19-14

Fitness:

A1. BB Upright Row 6-8 x 4 @ 3010 rest 20 sec
A2. Strict Pullup 1-2 x 4 @ 41×1 rest 1-2 min
+
200m run @ 90-95%
rest 1 min x 5
+
3 rounds @ 80%
12 Thruster 115/75
300m row

Competition:

A1. RDL 4-5 x 4 @ 21×1 rest 30 sec
A2. Dips 4-5 x 4 @ 31×1 rest 1-2 min
+
For time w/ 9 min Cap
RC
FS- weights will be individually picked-bar comes from the floor- something tough
5-4-3-2-1
+
4 rounds not for time
12 alt’ing pistol (6 per leg)
6-shoulder to OH (heavy) 155/105