Wednesday 10/14/15:

Session 1-

1. Misfit Shoulder Prep Circuit x2
= Complete.

2. 5x 500m Row, :60sec Rest (*Negative Splits):
= 1:44.7, 1:44.5, 1:44.1, 1:43.4, 1:42.6.
(2500m Rowing)

3. AMRAP 10 Minutes:
10 Calories Rowing
10 Hang Power Cleans (115)
10 Box Jump Overs (24")
= 6 Rounds + 11. 
(70 Calories Rowing, 61 Hang Power Cleans 115#, 60 Box Jump Overs 24")

4. 5 RFT:
50 Double Unders
16 Alternating Pistols
5 Muscle Ups
Rest 60 Seconds
= 1:11, 1:11, 1:11, 1:10, 1:09.
(9:52 Total Time)
(250 Double Unders, 80 Alternating Pistols, 25 Muscle Ups)

+ 10:00 Cooldown On Assault Bike

Session 2- 

1. SPEED Back Squat; 8x3@ 70%:
= 135x5
8min emom 3 SPEED Back Squats at 185 (70%)

2. Split Jerk; 7x2@ 80-85%:
= 135x3, 155x2
7x2@ 180 (84%) Every 90 Seconds

3. 8 Rounds:
30sec Lunge Hold L
30sec Rest
30sec Lunge Hold R
30sec Rest
(16:00)
= Complete, 4mins/Leg.