Saturday

April 16th, 2016

3hr 20min

1. 4 Rounds for time of:

Row 500 Meters

Run 400 Meters

= 13:58.

Row splits 1:45.1, 1:48.0, 1:47.7, 1:48.5.

Run splits between 1:26-1:36.

3:29/round x4 rounds.

2. Power Clean; 6x2 at 80%+, New set every 2 minutes:

= 135x4-155x3.

165x2-170x2-175x2-180x2-185x2-190x2.

(82.5-95%)

3. AMRAP 15 Minutes of:

10 Deadlifts (275lbs.)

30 Wall Balls (20lbs.)

Row 250 Meters

= 5 Rounds + 5 Reps.

Deadlifts unbroken!

Wall balls unbroken!

Row at 1:55-1:57/avg 500m pace. 

2:55/round x5+ rounds. 

4. For time:

100 Handstand Push-ups to 3" Deficit

*Every time you break complete 15 Burpee Box Jump Overs (24")

= 7:36.

Deficit hspu's 52-31-17.

Burpee box jump overs sub :60 sec/15 reps x2. 

5. For time:

10 Sets of 7 Strict Pull-ups 

= 5:58. 

70 total reps of strict pull-ups. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.