05.22.2015

FIT: Metcon (Time)
5 rounds
12 pull-ups
10 shoulder to overhead (115/75)
400m run

FIT: Metcon (Weight)
3 sets, 8-12 reps
DB curl + press

FIT: Tabata Row (Distance)
row 8 intervals; :20w/:10r

Competition
COMP: Metcon (AMRAP – Reps)
8:00 volume accumulation
2 swings + 1 pull-up + 2 swings + 1 muscle-up + 2 dips + 2 swings + 2 toes to rings
*work for unbroken “sets”

COMP: Metcon (Time)
5 rounds
12 c2b pull-ups
10 shoulder to overhead (155/105)
400m run

COMP: Metcon (Weight)
3 sets, 8-12 reps
DB curl + press

COMP: Tabata Row (Distance)
row 8 intervals; :20w/:10r

COMP: Metcon (No Measure)
3 rounds
15 scap pushups
15 banded scap retractions
15 face pulls

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