Competitors, Week of 8/3/2015

Monday:
Push Press: 3×10 (rest 45 sec between sets)
Absolutely no pause or reset during 10 reps. Determine capacity and threshhold for a team WOD.

Tuesday:
AMRAP in 8 min:
4 strict HSPUs
8 Kettlebell swings (70#/53#)
12 GHD Sit-Ups
Modified from 2009 CrossFit Games

Wednesday:
Back Squat: 20 minutes to work up to a heavy single
Then take weight off and work with 65% of your single:
EMOM for 7 minutes: 2 back squats

Friday:
1 mile run

Saturday:
Weighted Pull-Ups: 5×3
Work up to heavier than last week

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