8-20-14

Fitness:

A1. Romanian Deadlift or RDL 4-5 x 4 @ 31×1 rest 2-3 min
A2. SA DB Arnold Press “Seated” 4-5 x 4 @ 3010 rest 20; rest 45 sec
+
4 sets of
10 BB OH Walking Lunges (HTLW)
5/7 strict supinated pullup @ 3010
60 Sec FLR (wtd) #25/45
1 Sled

Competition:

A. BB Upright Row 8 RM @ 3010- rest as needed
B. BB CG Behind the neck Press 8 RM @ 3010- rest as needed
+
“Helen”
3 rounds for time
400m run
21 KBS
12 Pullups

A and B should be equal.