November 3 2015

Fitness:

Teams of 2; 1 working; 1 resting
Accumualte the following
100 Calories on Assault Bike
+
100 Calorie Row
+
100 Burpees over Rower
+
Mobility work

Competition:

A. Deadlift Paused 2 inches off Ground 2 sec 3RM
B. -10% for 3 with pause
C1. RFESS 10 each leg x 3 rest as needed (HTLW)
C2. Double KB Goblet Squats/15 x 3 rest as needed(HTLW)
+
2 PC + 1 Clean EMOM for 8 min (perfect form)