Wednesday 12-2-15:

Session 1:

A. Three rounds for time of:
20 Calories of Rowing 
10 Handstand Push-ups to 4" Deficit
= 4:21. 

B1. Every 2 Minutes for 4 Sets:
Pause Jerk x 1 Rep
(Pause for 2 seconds in the dip, and 1 second in the receiving, then recover)
= 155, 175, 185, 195
B2. Every 2 Minutes for 6 Sets:
Split Jerk x 1 Rep
= 195, 195, 205, 205, 205, 205 (4x1 at 92%)

C. ''Helen''
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (53lbs)
12 Pull-ups
= 7:19. 

D. Close-grip Bench Press:
= 105x5, 125x3, 145x1, 145x3, 150x2, 165x1, 150x3, 150x3, 150x3. 
(% work) 

E. 3 sets, not for time:
Romanian deadlift x 8 reps
Monster walk x 60 seconds
Rest as needed b/t movements 
= 225x8, 225x8, 225x8 RDL's. 
Monster walks complete. 

+ 10:00 cool down on the Assault Bike. 
---------------------------------------------------------

Session 2:

A. Every 3 minutes for 7 rounds:
20 calories of Assault Bike
20 push-ups
= 1:14, 1:20, 1:23, 1:33, 1:33, 1:33, 1:33.
Total time 19:33. 

Assault bike calories were 50-54 seconds throughout the 7 sets. 

+ 5:00 cool down on the Assault Bike.