Tuesday 

February 9th, 2016 

3hr 10min

1. Warm-up

A. Crossover Symmetry 

B. Run 1 Mile at 80-90% effort 

= A&B complete, 5:33/1 mile run. 

2. 5-minute emom:

5 TnG Power Cleans at +155lbs.

= 115x5-135x5-155x3 all TnG.

160x5-160x5-160x5-160x5-160x5 all TnG emom. 

(80% across). 

3. 10-minute amrap:

30 Double Unders

15 Wall Balls (20lbs.)

= 10 rounds + 33 reps.

Everything unbroken, this couldn't have gone any better.

Transitions were non existent. 

4. 4 rounds for time of:

15 Calories on the Assault Bike

10 Deadlifts (275lbs.)

20 Alternating Pistols 

10 Strict Pull-ups 

Rest 60 seconds b/t rounds 

= 2:11, 2:24, 2:29, 2:31.

Total time 12:35.

Assault bike at 450-650 watts all 4 rounds.

Deadlifts unbroken all 4 rounds. 

Alt. pistols unbroken and fast all 4 rounds.

Strict pull-ups (sup. grip) unbroken all 4 rounds.

5. For time:

Row 2k

*EMOM 5 Burpees Over the Rower

= 9:36.

Rowed hard AF from square one.

Over rower burpees fast, crushed them.

+10-minutes of Assault Bike at easy pace.