10/23/14 Comp

Competition Class 

Oly: 
Clean off Blocks
Work to a heavy double for the day

Skill:
10 min of hs walk, hs hold, or free standing hspu practice

then EMOM 10min

Odd: 2 rope climbs (legless if possible)
Even: 20 dbl unders

Metcon:
500m row
20 KB Swings (70/53)
max effort (unbroken) HSPU
Rest 2 min
3x