July 21, 2012 – Competition

Workout of the Day
A.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
135/95 lb. Thruster x 20 reps
Pull-Ups x 20 reps
Burpees x 20 reps

Do you believe 6 rounds is possible? It has happened.

B.
Ice bath and easy stretching.
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First, thank you all for posting consistently this week. You have no idea how much this helps and motivates us to do a good job for you all.

Second, thank you in advance for sending us your results via email – this will save us a ton of time and allow us to analyze the data much more quickly. Please send your results email to [email protected] in the following format. Simply copy the reporting format below and paste it into an email – replacing the # marks with your results.

To: [email protected]
Subject: [YOUR NAME] Testing Results – July 2012

1-RM Back Squat = [###] 85% Back Squat for Max Reps = [###] 1-RM Weighted Pull-Up = [###] Strict Handstand Push-Ups = [## + ## + ## + ## + ## = ##] 3-minutes Double-Unders = [###] 1-RM Bench Press = [###] 30 second Row Sprints = [###, ###, ###, ###, ###, ###, ###, ###] L-Sit Hold = [## seconds] Unbroken Muscle-Ups = [##, ##] 10-Minute Capacity Test:
* Row Cals =
* Pull-Ups =
* Squats =
* STO =
* TOTAL =
1-RM Snatch = [###] 1-RM Clean = [###] 3-RM Deadlift = [###] “Sage in 20″ = [# rounds + ## reps]