10-23-13

Big shout to Brandon Cliatt for his first MU. Wish that we would have captured it on video.

Fitness:

A. RDL 5-7 x 4 @ 4010 rest 2-3 min

B1. DB Seated Shoulder Press 4-5 x 4 @ 3010 rest 30 sec

B2. DB Front Raise 4-5 x 4 @ 3010 rest 30 sec, rest 1 min

+

for time

2000m row (11 min CAP)

rest 3 min

Then,

3 min AMRAP of Burpee

Competition:

A. Clean 70% x 3 TnG EMOM for 8 min

B1. Wall Walk x 3 x 3

B2. T2B x10 x 3

C1. Sprint 75m x 5

C2. Sled/ Prowler x 5 (approx 200′) Heavy but fast