August 30 2016

Fitness:
A. OHS 3 x 10 @ 31×1 rest 2-3 min
+
4 sets
10 Cals AB (400-500wMales/300-350wattsFemales) **Try to hold these watts for the AB
12 GS (goblet squat)
14 American KBS
rest as needed to complete UB
+
400m run
rest 1:1 x 2
**Goal here is to have the same time on both 400’s

Competition:
A. Push Press 3-3-2-2(Start from the floor) rest 2 min
B. Strict T2b 5 + Kipping T2b 7-10 x 3 sets rest 90-120 sec
C. Accumulate 60 hollow rocks- not for time
+
4 sets
40 sec row (cals)
40 sec rest
40 sec FS
40 sec rest
40 sec KBS (American)
rest 2:20
**Clock starts @ 0:00
Work @ 0:00,1:20,2:40
Clock Starts back over @ 5:00