Competitors (Friday, 9/22/17)

 In Competition

david-bretnitz

 

A. Movement Prep

2 Rounds

10 90/90 Hip IR/ER

2 90/90 Abduction Holds x 10 sec (Each Side)

10 Air Squats with mini band at Knees w/ slow ecc.

 

B. Strength

Back Squat

3 x 8 , Building

 

**Leave 2-3 in the tank, even on last set

 

C. Metcon

21 – 15 – 9

T2B

RKBS (53,35)

*50 Double Unders after each round.

 

10 min cap

RX+ (73, 53) , 75 Double Unders

 

 

D. Metcon

EMOM x 10

Min 1) Box Step Ups (24″,20″)

Min 2) Ring Dips

Min 3) Alt. V Ups

Min 4) Air Squats

Min 5) DB Snatches (50,35)

 

 

E. Metcon

Not for Time

2 mile run

or

1 mile run with vest

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