Wednesday 1-6-16:

3hr 10min

1. Warm-up,

5-minute amrap:

40 Double Unders

10 Overhead Squats (75lbs.)

= 5 rounds + 4 reps.

2. 10-minute e2mom (5 sets): 

6 Front Squats at 75%+ (185lbs+)

135x6-155x5-177x4

185x6-185x6-185x6-185x6-190x6 (76-78%)

(All from the floor!)

3. "Squat Elizabeth" 

21-15-9 reps for time of:

Squat Cleans (135lbs.)

Ring Dips

= 6:22.

Previous: 6:52.

Today: 6:22. 

:30 second PR!!! 

4. For time:

100 Cal Row

Rest 60 Seconds

80 Kettlebell Swings (53lbs.)

Rest 60 Seconds

60 Chest to Bar Pull-ups 

= 4:23, 3:25, 3:06.

Total time 12:54. 

100 cal row at 1300-1600cal/hr pace.

80 kettlebell swings 54-16-10.

60 ctb pull-up 10-5-5-5-5.....

5. Back Squat; 5-4-3-2-1-20 reps:

135x5-185x4-215x3-235x2-245x1

225x20 

+Easy 2k Row cool down.