August 16 2016

Fitness:
A1. RDL 4 x 8 @ 31×1 no rest (HWFLW) **dont go too heavy
A2. Renegade Row 4 x 8 per side no rest
B1. WW x 2 + 10/7 Pushups @ 3010+ 30- 45 sec FLR x 5 sets (this is a complex; no rest until the completion of the complex) rest as needed
B2. Wtd Step up 5 x 7 per side **control eccentric, do not add weight unless form is perfect (males and females use 20″ box)
+
FR Mobility work
+
Optional (Sweat Session)
Shuttle run (parking lot) x 8-10 rest as needed

Competition:
A. PC + 5 Push Press x 4 sets rest 2 min
B. RDL 3 x 7 @ 31×1 rest 2 min (HWFLW)
C. Accumulate 60 hollow rocks- not for time
+
EMOM 24 min
1 min-8/10 cals AB
2 min-8/12 T2b
3 min-35 DU
4 min-Strict Dips (bar only) 6/3 + 10 sec hold in bottom of the dip