Friday October 31st, 2014

Fitness:

A. OHS 5,5,4,4. Sets of 4 just a bit more weight. 

B. same.  Scale sets if you have missed recent sessions 

C. 100 wall balls for time. 

Outright beginners should do some wall ball practice. Approx 30-50 reps 

Performance:

A. TnG Squat Snatch; 3 reps x 4 sets; rest 2 minutes
B. Front-Rack Rear-Foot-Elevated Split Squats (AKA Bulgarian SS) ; 8-10 reps x 4 sets/leg; rest 1 minute between sides

C.
For time:
200 Wall Balls*
(*every time you break, row 350m)

Notes:
– TnG Squat Snatch: try not to rest the bar at any point other than overhead
– Part II: post strategy and results to comments.
- yes it will be hard. If the hardest workouts you do are always in competition then we haven't prepared well.
- time cap of 28 mins
-scale to 150 wall balls for time with no row penalty if you don't believe you can do a few sets of 30 minimum to start