COMPETITORS 3.7.16

March 06, 2016

Competitors:

Warm up
A. General aerobic workout; 10-15 minutes ‘Around the World’
B. Soft Tissue work
C. EMOM – All repetitions as singles, not Tng
Min 1-3; Squat clean triple @135/85lbs
Min 4-6; Squat clean double @185/115lbs
Min 7-9; Squat clean single @225/145lbs
+
D. 20-30 second Hard Row
rest 2 minutes x 3 sets
+
One row @90-95% for 45-60 seconds
+
E. x3-4 sets @ increasing efforts: 80,85,90,95%effort
-10/8 Row calories
-x20-30 Double unders
-x4-7 Toes to bar
rest 60 seconds btwn sets

Metcon
Open WOD 16.2

Extra Credit
A. Strength
Push Press + Push Jerk + Split Jerk
Work up to a max for the day

B. Muscle ups Work
EMOM 5-10
Technique work

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