Saturday 11-28-15:

1. 5min AMRAP:
45 Double Unders
15 GHD Situps
= 4 rounds + 25 reps.

2. Every 30 Seconds, for 12 Sets:
Banded Deadlift x 1 Rep at 53% (185lbs)
= Complete on the :30s x12. 

3. Deadlift:
225x4 (65%)
265x6 (75%) 
310x6 (88%)
Rest 2-3min b/t sets
= Complete, no belt and smooth. 

4. For Time:
Row 2000 Meters
100 Burpees Over the Erg
50 Alternating DB Snatches (75lbs)
= 19:07.

2k row at 7:12.2 (1:48 pace) 
100 burpees over erg at 13:05
50 alt db snatch 75lbs at 19:07

5. Running Intervals on Treadmill:
Run 1 Mile @ hard pace
Run 400 Meters @ easy pace
Run 1 Mile @ hard pace
Run 400 Meters @ easy pace
Run 1 Mile @ hard pace
(Total: 5600m)
=
5:40/mile
2:02/400m
5:39/mile
2:07/400m
5:41/mile
Total Time: 21:09

I pretty much blacked out on that last mile!


+10:00 cool down on the Assault Bike.