Competitors Training 2.14.15

Warm Up
The “Junkyard Dog” warm-up

Gymnastics / Skill
5 sets 70% of Skin the Cats from Max Effort on 1/31 rest 2 min btwn

EOMOM 12 Minutes (6 Rounds)
3 Push Press + 2 Jerks (use C&J Max, take from the rack)
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Mixed Modal A
3 RFT:
30 Cal Row
15 DL @225/155
30 Wall Balls, 20/14

Goat Session
If you have specific weaknesses perform 20 min of work on progressions and skills.

Mixed Modal B
Air Assault Bike 2 rounds 10 min on 10 min off Score is number of calories

If you have specific weaknesses perform accessories for that area.


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