October 21 2015

Fitness:

5 sets
1 Shutlle Sprint (parking lot) down and back
15 Russian KBS
+
4 sets
12 Calorie Row
SA FW Length of parking lot(down and back with each arm)
+
3 sets
150′ Reverse Bear Crawl (Length of gym down and back)
30 Jumping Lunges (15 per leg)

Competition:

A. Bench 5RM
B. -5% of A for 5
C. -10% of A for 5
D. Push Press 5RM
E. -5% of D for 5
F.-10% of D for 5
G1. Reverse Fly on Inclince Bench with Plates(small metal plates) or DB’s 4 sets of 12 reps
G2. SA DB Row 4 sets of 12 reps
**Rest as needed for all sets

For Competitiors of WC this weekend only
4 rounds for time
10 Thrusters
10 Burpee over rower
10 Calorie Row