Competitors (Wednesday, 11/8/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec Foam Roll Quads & Calves

3 Prone Hip Flexion Holds x 10 sec (Each Side)

5 SA KB Front Squats (Each Side)

 

B. Strength

Back Squat

Build to a heavy 5

 

C. Metcon

5 min AMRAP

9 Deadlift (115,75#)

7 Hang Power Cleans

5 Front Squats

 

RX+ (145, 100#)

 

D. Metcon

For Time:

45 cal Assault Bike

150 Double Unders

45 cal Assault Bike

Recent Posts
  • Sarah Schulz King

    A. Done
    B. Box squats, worked up to 195# for 3
    4×10 single leg deadlift at 85#
    C. 4 rds RX+
    D. 15:08
    3 x max effort strict t2b: 10, 10, 9