Competitors (Wednesday, 11/1/17)

 In Competition

fn9a2377

 

A. Movement Prep

2 Rounds

5 Rib Grab Breaths (Each Side)

10 Prone Alt. Swimmer

5 OHS

 

B. Weightlifting

Snatch

15 min to build to a heavy double

 

C. Metcon

6 min AMRAP

21 Double Unders

15 OHS (75, 55)

9 Pull Ups RX + (115, 80#)

 

D. Metcon

4 Rounds

8 Sandbag over Shoudler (150,100#)

12 DB Weighted Box Step Ups (35s,25s) (24,20″)

 

E. Shoulder Accessory

SA OH KB Hold

5 rounds x 40 sec (Each Side)

 

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