LET THE GAMES BEGIN! 07.21.2015

Fitness

FIT: Front Squat (10:00 to hit a heavy set of 3. )

FIT: Metcon (Time)
4 Rounds
20 walking lunges (total steps; 1.5/1)
25 butterfly situps
25 air squats
*KB must be held in a front rack.
400 m run

Competition

COMP: Gymnastic Pull Workout
2 strict pullups
2 kipping pullups
2 strict t2b
2 kipping t2b
6:00 volume accumulation.

COMP: Front Squat (5×3; heavy)

COMP: Metcon (Time)
4 Rounds
20 walking lunges (total steps; 2/1.5)
25 butterfly situps
25 air squats
*KB must be held in a front rack.
800 m run

COMP: Metcon (Time)
25:00-45:00 light-moderate row or air dyne

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