11.19.14
Warm-up
3 R.N.F.T.
1 Wall Walk
5 Pikes Press
10 Squats
20 Supermans
Mobility
Overhead Position
Strength/Skill
Back Squat 5×5 @ 80%
*If you are doing the Everyday Warrior Workout you can either do the following in replace of or before.
10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack
RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat
Notes:
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.
Score: Weight of the heaviest successful attempt.
METCON
1k row
50 KB Swings (70/53)
40 Wallball (20/14)
30 V-Sit ups
500m row
40 KB Swings
30 Wallball
20 V-Sit ups
250m row
30 KB Swings
20 Wallball
10 V-Sit Ups