6-12-14

Fitness:

A1. Dip (Wtd) 4-5 x 4 @ 31×1 rest 1-2 min
A2.(F) SA DB Row 8-10 x 4 @ 31×2 rest 20 sec b/n arms; rest 45 sec
A2.(M) Pendlay Row 4-5 x 4 @ 20×2 rest 1 min
+
4 rounds @ 80%
20 KBS
45 sec Hollow Hold
8/10 Push up @ 3010

**Notes- 400m run on rounds 2 and 4

Competition:

12 min AMRAP @ 85%
30 DU
9 Power Clean 155/105
300m row
rest 5 min
12 min AMRAP @ 85%
15 wallball
200m run
8 T2B