C12302014

 In Competitors

BASIC:
A.Deadlift
5@75%
3@85%
Max reps @95%
of 1RM

B.5 x max Plank holds
C.Skill
D.WOD

COMP:
A.7 min AMRAP:
30 Burpee Pull-up
30 Thruster 115/75#
30 Toes to Bar

Time remaining:
Box Jump 24/20” *no bounding

B.REST
C.WOD

GOALS:
BASIC: Add weight if you can w/friend
COMP: Should be able to get into Bx, If you hit 50 your doing something right 🙂 . Try to leave 20+ min rest before MAP session with class. Keep all 500m Row same split

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