Tuesday 

March 1st, 2016

2hr 40min

1. Warm-up

3 rounds for time of: 

20 Goblet Squats (53lbs.)

15 GHD Sit-ups 

10 Push-ups

= 4:19.

2. Front Squat; 4x4 reps, rest 2min b/t sets:

*Start around 80% and adjust based on feel.

= 135x6-165x5-185x4

200x4-205x4-210x4-215x4.

(82-88%) 

3. 12-9-6-3 reps for time of:

Deadlift (315lbs.)

Front Squat (185lbs.)

Squat Snatch (135lbs.)

Rest 60 Seconds b/t Rounds 

= 5:51, 4:23, 2:54, 1:08.

Total time 17:16.

Deadlifts 10-2 / 5-4 / 6 / 3.

Front squats all unbroken!

Snatches all singles as fast as possible, I failed 2 reps which means I was pushing my limits. 

4. 5 rounds for time of:

5 Burpee Muscle Ups

20 Calorie Row

= 9:39.

Burpee muscle ups fast and unbroken.

Rowing all at 1100-1300cal/hr pace.

I'm very proud of this effort and my time!!

+10-minutes of Assault Bike at easy pace.