COMPETITORS 11.19.15

November 18, 2015

A.GYMNASTICS
3 Rounds
500m Row + Max Strict HSPU + Max Kipping
Rest 3 Minutes between rounds
Keep score of both hspu totals
The goal is to max out your Strict HSPU then get as many extra reps as possible. Use OPEN standards. If you have 25 or more strict then use a weighted vest.

B.METCON
3 Rounds
24 Calorie Row
12 Deadlifts (225,155)
6 Jerks (225,155)

C.Accessory
3×10 Partner Glute Ham Curls
3x 1 Minute side planks or Star side planks

-focus on at least a 5 second eccentric. The lowering is the most important part of this exercise.

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