Joe Dee represented Octane this weekend in Shreveport at the Sunrise Triathlon. He did a 400m swim, 13 mile bike and 2.66 mile run, and took 5th place in his age group. Woot woot! Congratulations, Joe Dee!
Monday
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
3/3 Windmills
3/3 Halos
5 Good Mornings
20 sec Prying GSQ
Bear Crawl
Strength
3 Sets
3-5 DL
3-5 MP
3-5 Pullups
Work Capacity
10 min TGU, working as heavy as possible
Then, for time
10/10- 8/8- 6/6- 4/4- 2/2
1 Arm KBS
Durability
Accumulate 1 min Hanging L-Sit