Thursday 

March 24th, 2016

2hr 35min

1. Warm-up

A. 3 rounds:

30 seconds of Handstand Hold

30 seconds of PVC Pass Thru's

30 seconds of Rest

= Complete w/ voodoo floss.

B. 3-minute amrap:

10 Box Jump Overs (20")

10 Overhead Squats (45lbs.)

= 5 rounds + 1 rep. 

2. 10-minute emom:

1 Squat Clean and Jerk at 80% Across

= 135-155-165 xPC+FSQ+SJ.

175lbs x1 x10 sets emom (82% across). 

3. 4 rounds for time of:

21 Calorie Row

15 Overhead Squats (75lbs.)

9 Bar Facing Burpees

= 7:58.

Rest 5 minutes then...

4. 4 rounds for time of:

20 GHD Sit-ups 

10 Strict Pull-ups 

= 5:26.

Total time 18:24. 

Rowing all at 1300-1600cal/hr pace.

Overhead squats all fast and unbroken.

Bar facing burpees all fast and unbroken.

+

GHD's all fast and unbroken.

Strict pull-ups 10 / 10 / 6-4 / 5-2-2-1. 

Zero transition times on both workouts.

Stoked on these times! I put out 150% effort and made myself better today! 

5. Cool down/Flush:

25-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.