Team
A. Strict Press – Heavy Double in 10 Minutes
rest 2 min ; transition weights etc
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 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
D. AMRAP 20
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)
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)
rest
E. Team WOD for those around