C11102014

 In Competitors

BASIC:
A.OTM 12: BP 2 @ 65% of 1RM @31X1
B. WOD

COMP:
A. Pull-up @30X1, 3.3.3.2.2 @120% of 1RM
B.Muslce Up into max ring dips x 10 sets
C. OTM 8: 1-3 HSPU
D.Prowler Push 50m x 4-6 sets

GOALS:

BASIC: Speed work, learn tempo! CJ and/or Charles P have ton’s of great info on it:¬†http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

COMP: Week 6 of 8. Almost there, keep the shoulders healthy and listen to body. Will start up more TnG work with capacity to get ready for Open/Grid/MAAC..etc

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