20 May 2015 20 May 2015
Wednesday 20 May 2015 '20 May 2015'

**A couple of admin notes**
1. Our Competitors WOD will be from 530-7pm. This comp time DOES NOT replace regular classes, it is in addition to. There will be a lot to do, so this training will not run like normal classes. The first two weeks will be a trial period for anyone that is interested. Athletes that are interested in participation should have a good knowledge base of all fundamental movements. There will be only “fine tuning” guidance from the coaches that are on hand! If you have any questions or concerns, please feel free to ask. Have fun, train hard!

2. “Murph” will be on Monday the 25th at 10am. Bring your own vest.

Athletic Conditioning

Swole:
Deadlift-
5 @ 65%, 5 @ 75%, Max Effort @ 85%

MetCon:
400m – Run
25 – Over head squats (65/45)
45 – Sit-ups
65 – Double-unders
45 – Box jumps (24/20)
25 – Sumo deadlift high pulls (65/45)
*20 minute time cap

Daily WOD

BBG:

4X10 Front Squats @ 75% of 10rm – rest 2:00

Conditioning:

Run – 400m
30 – Wall Balls (20/14)
10 – Hang Squat Cleans (185/120)
30 – Wall Balls (20/14)
Run – 400m

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