Competitors (Wednesday, 8/16/17)

 In Competition

A.  Movement Prep

2 Rounds

10 Toe Touches

10 Supine Leg Lowering w/ band

10 Sumo Good Morning

 

B. Metcon

For Time:

7 Deadlifts (275, 195)

14 Burpees Over Bar

800 m run

5 Deadlifts

10 Burpees Over Bar

400 m Run

3 Deadlift

6 Burpees Over Bar

RX+ (315, 220)

 

C.Lower Body Strenght Assessment

ME UB Front Rack Step Ups – Right Leg (30% of 1RM Front Squat)

Rest 3-5 mins or to full recovery

ME UB Front Rack Step Ups – Left Leg

 

*20″ box for everyone unless thats well above knee height, then use the 12″

**Make sure your reps are under controlled, once you lose a controlled tempo you are done.

 

D. Metcon

5 Rounds for Time:

200 m Row

Rest 1 min

 

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