Sat, 062814


A. Strict Press – Heavy Double in 10 Minutes
rest 2 min ; transition weights etc 
B. 5 min to Hit Heavy Single – go for PR here 
rest 3-5 minutes C. Bench Press – climb to heavy double in 10 minutes 
rest 3-5 
C. Deadlift – heavy triple NOT TnG in 10 minutes 
rest and go for Single if its there; depending on room and competition atmosphere. rest 
10 Cal Assault Bike (15 cal on Airdyne, or so) – quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)


E. Team WOD for those around

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