C09292014

 In Competitors

BASIC:

A.Bench Press

3 @ 70%

3 @ 80%

3+ @ 90%

B. Ring Dip 5×3

C. WOD

 

COMP:

A. Back Squat 5×5 @ 70% of 5RM

B. OTM 12: 1 Hang Clean [email protected]% of 1RM

C. 50-100 Hollow Rocks

D. Testing Saturday, REST!

 

GOALS:

BASIC: Work up in weight on RD

COMP: skill work not MAX effort

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