C10132014

 In Competitors

BASIC:

A. Bench Press

5 @ 40%,

5 @50%

5 @ 60%

B. 100 Push-ups AFAP

C. WOD

 

COMP:

A1. Pull-up 1.1.1.1.1; rest 60 seconds

A2. Pull-up max strict x 5; rest 3 min between rounds

B1. Muscle Up Progression 10.10.10.10.10; rest 60 seconds

B2. Ring Dip Max Strict x 5; rest 2:30

C. HSPU 10.8.6.4. (strict)

D. Front Lever practice 5 min

E. HS walk practice

F. 100 Hollow Rocks

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