Sunday August 8th @ 11am: 1hr Clinic-Establishing a race day pace and nutrition strategy


Wednesday August 4, 2010

Skill Test: Any order: NO CLOCK

Only one shot @ each

For Time: Row 500m

Max rep: Pull-ups

Max rep: 1 to 1.5 BW Bench Press (warm-up set allowed)

Max rep: Ring Dips or1 Ring Dip with 1/3 to 1 x BW (warm-up set allowed)


10x10sec on: 50 sec off

5x40sec on: 20 sec off

1x9min on: DONE


Thursday August 5, 2010

WOD: on the minute for 20 minutes

3-HPC 115/75 no drop & hang-below the knee

2-Lateral bar jumps

1-Bar push-up