Competition {11/5/14}

A.
10min EMOM:
3 Split Jerks
*Start light and build into no more than 65% of 1RM. Focus here is speed under the bar and good positions.

B.
2 Sets of:
100ft Back Rack Walking Lunge (heavy)
*Feel the warmup sets out with 10-20′ attempts, but don’t do a ton of volume leading into the 100ft attempts. The idea is to go unbroken for all 100ft. Rest 4min between attempts.

C.
3 Rounds of:
8 Strict Straigh Leg Sit-ups
10 Half Kneeling Windmills
1 Min Plank (on forearms)
*Links for movements
https://www.youtube.com/watch?v=uUkrj6wQgIY
https://www.youtube.com/watch?v=25Vl8mQUo4k

D.
For time:
6 Rounds of:
200m Run
4 MUs
10 Deadlifts (135, 95)
*Scale MUs to 8 pull-ups & 8 ring dips per round if need be
*15min cap