December 3, 2013

MEG and CARLEY

Both of these girls are signed up to compete in the NLI.  Who wants to join them?

NLI: February 8th, 2014

Sign up at:  www.legendarycompetitor.com/events

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WOD:

3x Shuttle Run

Out and back: 20’, 40’, 60’

(1 min rest after each run)

Then:

3x 150m Sprint

(2 min rest after each run)

Then:

3x 400m run

(3 min rest after each run)

–

Supplemental Performance Training:

Tempo Front Squats:

5 sets x 3-4 reps @ 41X1

Add 10/5# from previous week

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EMOM 16 min.

Odd: 3 Muscle-ups (Scale 3 ring dips)

Even: 10 Toes-2-Bar