C12092014

 In Competitors

BASIC:
A.Deadlift
[email protected]%
[email protected]%
5 @60%
of 1RM

B.Bent over Row @3131; 5 x 10
C.Skill
D.WOD

COMP:
A.AMRAP 4:
Squat Clean 225/155#
B.REST
C.WOD

GOALS:
BASIC: GOOD tempo!!!
COMP: Go 100% on the the 4 min amrap. Work TnG if possible. Give yourself at least 20 min before WOD with class

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