C12262014

 In Competitors

BASIC:
A.Back Squat
3@70%
3@80%
MAX@90%
of 1RM

B.Front Squat 1nQuarter 5×5
C.Skill
D.WOD

COMP:
A1.20RM BS; rest 30 seconds
A2.20-30 Air Squats
B.Shankle Complex
C.EMOM 10: 1 Power Clean TnG
D.5 sets Max Butterfly c2b Pull-ups
E. 50-40-30-20-10 reps @ 85% effort
Calorie Row
Double Unders

GOALS:
BASIC: WOD only if you cannot make open gym times
COMP: E is NOT timed, just move, breath, sweat

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