COMPETITORS 5.1.16

April 30, 2016

A. ENDURANCE:
MAX EFFORT RACES
100m for time
rest as needed
200m for time–run straight out to the 4oom line without turning around–
rest as needed–walk back to start
400m for time
rest as needed
800m for time
–you will race against all athletes to crown the winners of each event
B. SKILLS:
–race in heats for all timed events– 1. 5 Rope Climbs for Time
2. 100Ft HS Walk for time
3. Max UB Chest 2 Bars
4. Max UB Kipping HSPU
-34inch box for hands-
5. 50 Box Jumps for time

C. METCON:
3 Rounds
8 Muscle Ups
16 Overhead Front Lunges(135,115,95)
24 Burpees

D. ACCESSORY:
Superset
1. 4-6×8 Reps Bent Over Dumbell or Barbell Rows –not pendlay rows, bar does not touch the ground.
2. 4-6×8 Turkish Get ups (4 each)”

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