Monday 

February 29th, 2016

3hr 05min

1a. Warm-up

4-minute amrap:

Row 250 Meters

6 Overhead Walking Lunges (115lbs.)

6 Bar Facing Burpees

= 2 rounds + 199 meters.

1b. Work up to a heavy set of 8 overhead walking lunges:

(*Heavy means heavy, NOT max) 

= 135x8-145x8-145x8. 

2. "16.1"

20-minute amrap: 

25' Overhead Walking Lunge (95lbs.)

8 Bar Facing Burpees

25' Overhead Walking Lunge

8 Chest to Bar Pull-ups 

= 312 reps (12 rounds even).

Really stoked on this! I went to a very dark place and embraced the pain. Full fuckin effort. 

3. Squat Clean; 5x3 reps at 80% of 1RM:

= 180x3-180x3-180x3-180x3-180x3. 

5x3 squat clean at 180lbs (80%) across all 5 sets every 2 min on the min.

4. 8-minute amrap:

40 Calories on the Assault Bike

40 Box Jump Overs (24")

= 2 rounds + 10 calories.

Assault bike all at 345-450 watts.

Box jump overs all fast and unbroken (~45sec). 

+10-minutes of Assault Bike at easy pace.