Competitors Training 2.4.15

Warm Up
The “Junkyard Dog” warm-up

Gymnastics / Skill
5 sets 70% unbroken C2B Pull-up AFAP (as fast as Possible)  from 1/23/15 rest 2 min btwn

EMOM 10 Min 5 TNG DL @75%

Mixed Modal A
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, @20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups

Goat Session
Spend 20 min actively working on a weakness specific to you!

Mixed Modal B
5 Rounds
Air Assault Bike 15 Calories
12 Burpee Box Jump Overs 24/20″ Rest: 30 between each round.


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