GPP and CFL 11/9

GPP 

Strength

Close Grip Bench Press: 1RM + Drop Set. Rest 2:00
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps

WOD

"2014 Regionals Workout"
10 Rounds for time:
1 Rope Climb
200 Ft. Sprint

CFL

Strength

4-5 sets of 5 reps. Rest 90 sec. After a moderate/heavy 5 reps is completed athletes will take 75% of that number and perform 1 set x max reps

WOD

"2014 Regionals Workout"
10 Rounds for time:
1 Rope Climb (5 band assisted pull ups OR 5 ring rows)
200 Ft. Sprint