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November 14, 2018: Competition

November 13, 2018 By Spencer Arnold

Complete in Order

Strength:

A) 2 sec. Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min. to find max for the day

B) BS: 5 sets to work to 5rm for the day
*rest no more than 3 min. b/n the start of each set

Skill:

A) After conditioning: 100 Hollow rocks

Conditioning:

For time:

100m empty sled push
200m run only
100m empty sled push
400m run
100m empty sled push
600m run
100m empty sled push
800m run
100m empty sled push
600m run
100m empty sled push
400m run
100m empty sled push
200m run
100m empty sled push

*if you have a 400m mark out and back you are effectively pushing the sled in 100m chunks turning to run back to start and back to sled at each 100m mark out and back

For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition

Spencer Arnold
Author: Spencer Arnold

Filed Under: Competition

"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13

Power and Grace Performance, based in Suwanee, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.

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