COMPETITORS 1.1.16

December 31, 2015

A. ENDURANCE
Row 500
rest 1:00
Row 1000
rest 2:00
Row 1500

B. STRENGTH
Wendler Week 3
Deadlift
5@75%
3@85%
1+@95%

C. MAP TRAINING
EMOM 21
Minute 1 – 3 Squat Snatches (135-165,95-115)
Minute 2 – 35-45 Double Unders
Minute 3 – 10 Burpees over the bar

D. ACCESSORY
4 Rounds
10 Pendlay Rows
10 weighted GHDSU
10 weighted Back Ext.”

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