7-14-14

We will be posting some general nutritional information on our site soon. We were hoping to get it up this weekend, but it is going to be later in the week.  So here we go with a new cycle to start off this awesome week.

Fitness:

A. Back Squat 10-12 x 4 @ 31×1 rest 2-3 min
B. RFESS 10-12 x 3 @ 3010 rest 20 sec; rest 45 sec
+
EMOM for 12 min
Even- 10 KBS
Odd- 8 Burpee

Competition:

A. Back Squat 10-12 x 4 @ 21×1 rest 2-3 min
B. 1 clean + 4 FS x 4 rest 2-3 min
+
4 rounds for time
300m row
10 Push Press 120/80