Monday 100214 – 18 Days till the Open

Posted by: Wykie at 7pm, February 9, 2014

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Clasic #9 – Coach Blake at the 2012 comp during the ground to overhead WOD and a packed out Andfit cage!

 

Strength

Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

 

Conditioning

For time:

10 HSPU
30 Deadlifts 60/40
20 HSPU
20 Deadlifts 80/55
30 HSPU
10 Deadlifts 100/70

 

blue bootcamp

 

 

 

WOD:

15min AMRAP

200m run

10 squats

15 sit ups

20 step ups (10L/10R)

 

Finisher:

50 Hollow Rock