October 2 2015

Fitness:

A. FS 5 RM “No Tempo”
B. -10% of A, AMRAP
+
For time
10 Curtis P’s
10 BJSD or 250m row
8 Curtis P’s
8 BJSD or 250m row
6
6
4
4
2
2

You may only do box jumps if you can BS your BW 3 times. So , If you weigh #100 you must be able to BS #100 3 times or more.  The sub for BJSD is rowing. Not even close to the same movement but you will get a really close aerobic response from the row.

As of today October 1 2015 you must give us a 30 day notice before canceling your automatic withdrawal. Thats 30 days before your next transaction.

Competition:

A. Back Squat 5RM Paused 2 sec
B. -5% of A, paused for 2 sec
C. -10 of A, paused for 2 sec
D. Deadlift Snatch Grip Elevated 3RM, then -10% for 3, (feet on 25’s)
E. -10% of D for 3
F1. Front Rack Step Ups 10 each leg x 4 rest as needed
F2. WTD Jumping Lunges 15 per leg x 4 rest as needed