November 6 2015

Happy late birthday to Brad Meeks!!! My apologies buddy…. Hope you had a great day

Fitness:

4 rounds
20 russian KBS
200m run/row
+
4 rounds
3 TGU per side
10f/15m Calorie Row (AFAP)
+
30 Burpee Wtd Step Overs 20″
** be sure to alternate legs
**If you are not sure about stepping on the box with weight, please sub walking lunges. So it would look like this
30 Burpees
30 Walking Lunges with DB’s
** If you are doing Burpee Step Overs execute the movement like we always have.

Competition:

A. Snatch Pull to Snatch to OH Squat Max
B. Deadlift Off Blocks with Bar at Knee 1RM
C. -20% of B for 3
D. BB Front Rack Walking Lunge 6 per leg x 5
+
Females
3 sets
6 Bounding Box Jumps
12-14 UB Strict Pullups (yes, may use a band)
+
5 rounds for time (Females and Males)
10 Burpee to 6″ reach
35 UB DU
**Masters Males please sub OH Squat moilbity work for A