Thursday 

March 3rd, 2016

2hr 45min

1. Warm-up

4 rounds for time of:

15 Calories on the Assault Bike

10 Overhead Squats (75lbs.)

5 Strict Handstand Push-ups 

= 6:20. 

All unbroken.

2. 10-minute emom:

1 Squat Snatch at 80% of 1RM (135-140lbs.)

= 95-115-125-135 x pause at knee, hip, floor.

140lbs/82.5% across all 10 sets emom.

3. 15-minute amrap:

"Jackie"

Row 1000 Meters

50 Thrusters (45lbs.)

30 Pull-ups 

= 2 rounds + 485 meters. 

Rowing at 1:51.4 / 1:57.2 / 1:45.2 avg/500m pace. 

Thrusters all unbroken!!

Pull-ups 30 unbroken / 12-10-8. 

Stoked on this, felt good!!!

4. 25-minutes of Assault Bike at an easy recovery pace:

= 216 calories / 8.3 miles.

Hung out at 50-60 RPM's for 25 minutes while focusing on my breathing. 

+3-minutes of anterior shoulder stretch/arm.

+3-minutes of hip flexor stretch/leg.