OPT Competition Prep.

Thursday, 11.11.10

Warm-Up:
-Stretch, PVC Work, Mobility
-6x Pistol (alt.) + 10x Chinup (deadhang) + 14x Situp, 3 sets (unbroken)

Strength:
-HighBar Back Squat- 45x5, 135x5, 185x5, 235x1, 240x1, 250x1, 235x1, 240x1, 250x1

Conditioning:
-4 sets of:
45sec. Row for max Watts + 2:15 of active rest with intermittent Double'Under practice
45sec. Run, ascending speed to finish with Sprint + 2:15 of active rest with intermittent Double'Under practice
Row Avg. Watts- 473.5 / 445.7 / 438.1 / 425.6
~250-300 Total DUs during rest periods

Rest day tomorrow. OPT Competition on Saturday. 3 WODS, 1 Day. Gonna be Rough...