Wednesday 12-30-15:

2hr 55min

A. Warmup:

Row 2000 Meters at 80% effort

= 7:12.9 (1:48.2 500m pace). 

B. Front Squat; 1 rep at 225lbs. (92.5%) every 45 seconds until failure (10min cap):

135x5-165x4-195x3-215x2.

225x1 every 45 seconds x5. (Failed 6th set). 

C. "13.4"

7 minute amrap:

3 Clean and Jerk (135lbs.)

3 Toes to Bar

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12,12,15,15....

= 88 reps (13/15 toes to bar). 

Previous score: 69 reps.

Today's score: 88 reps. 

(19 rep PR). 

D. For time:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps,

Assault Bike cals

Handstand Push-ups 

= 14:29. 

Assault bike at 350-500 watts.

Hspu's unbroken. 

E. 5 rounds for time of:

15 Kettlebell Swings (70lbs.)

5 Bench Press (135lbs.)

= 6:15.

All unbroken! 

+10:00 cool down on the Assault Bike.