December 9 2016

Fitness:
A1 KB FR RFESS 4 x 6 per side @ 31×1 rest 60-90 sec b/n legs
A2. Z Press 4 x 6 @ 31×3 rest 60 sec
+
5 sets
.3 mile AB
12 Burpee Broad Jump
14 WB
rest 60 sec

Competition:
A. Double KB FS 5×5 @ 3333 rest 2 min (build to a 5RM) **Last time for this**
B1. BB FR WL 4 x 6 per side
B2. S. PU (C2b) 2-3 x 4 @ 31×2
+
For time
60 cal row
50 WB
40 BJSD
30 PU’s (guys do C2b) masters (chin over)
20 PC 135/95 95/65
10 Burpee Box Jump