Tuesday 

February 16th, 2016

2hr 25min

1. Warm-up

10-minute amrap at 85% effort:

30 Calories on the Assault Bike

20 Overhead Squats (45lbs.)

10 GHD Sit-ups 

Old: 2 rounds + 55 reps.

Today: 3 rounds + 5 reps.

2. Power Snatch; Find 7RM TnG:

Old: 125lbs.

Today: 130lbs. 

(95x7-115x7-130x7 all TnG). 

3. "11.4"

10-minute amrap:

60 Bar Facing Burpees

30 Overhead Squats (120lbs.)

10 Muscle Ups 

Old: 157 reps. 

Today: 162 reps.

BF burpees 2:43.

OHS 21-9.

MU's 10 unbroken. 

BF burpees ~3:20.

OHS 2 reps at 10min. 

4. For Max Reps & Highest Low Score:

Tabata Alternating Pistols 

Old: 106 reps / 13 lowest score. 

Today: 116 reps / 14 lowest score. 

5. 10-minute emom:

10 Handstand Push-ups (Open Standard)

*Practice HSPU's with a fast cycle rate while meeting the open standard.

= Complete, 100 reps to the open standard. 

+10-minutes of Assault Bike at easy pace.