Competitors (Wednesday, 10/25/17)

 In Competition

red_1780-2

 

A. Movement Prep

2 Rounds

8 Single Leg Glute Bridge w/ Band (Each Side)

5 Prone Hip Felxion Holds x 3 sec (Each Side)

10 Barbell Front Squats

 

B. Weightlifting

Clean

3 x 1, across

Heavy

 

C. Strength

Back Squat

Build to a heavy 5

then

2 x 5 @ 85%

 

D. Metcon

10 min AMRAP

15 cal Row

10 Sandbag Carry laps around rower (150,100)

 

 

E.  Gymnastics Skill

3 Rounds

1 ME Handstand Walk

2 min rest

 

or

 

5 Rounds

5 Single Leg KB RDL (Each Side), Heavy

 

D0 whichever you did not do yesterday, the blog did not update for everyone in time

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