August 27 2015

Fitness:

A1. Deadlift 4-5 x 4 with 2 sec pause below the knee on the way up and down rest as needed
A2. Reverse Bear Crawl 150′ x 4 rest as needed
+
5 sets
Sorenson Hold 30-45 sec
4-5 Strict Parallel Pullups
1 min FLR(rings) + 30-45 sec Hollow Hold

Competition:

10 min AMRAP @ 80%
200m row
12 kbs
25 DU
rest 3 min
10 min AMRAP @ 80%
8 HC 135/95 **Masters 115/75**
10 Anterior Wall Facing Shoulder Taps
200m run
rest 3 min
10 min AMRAP@ 80%
4/7 strict C2b pullup
14 Wallball
12 BJSD