Saturday

April 30th, 2016

3hr 30min

1. 10 Rounds:

Row 300 Meters

Rest :60 Seconds b/t Rounds

(Total 3000 Meters)

= :57.4 / :58.2 / :58.1 / :57.8 / :57.8 / :57.6 / :58.2 / :58.3 / :58.4 / :58.3.

(1:36.7/avg. pace) 

Total time 18:40. 

2. AMRAP 8 Minutes of:

5 Rounds: 

8 Thrusters (115lbs.)

40 Double Unders

Then Max Bar Facing Burpees in Remaining Time

= 4:47/5 RFT + 51 Bar Facing Burpees. 

Thrusters unbroken!

Double unders unbroken!

Bar facing burpees ~18 reps/min pace.

3. For time:

21-18-15-12-9 Reps of, 

Wall Balls (25lbs.) 

Chest to Bar Pull-ups 

Rest :30 Seconds b/t Rounds 

= 7:03. 

Wall balls unbroken.

Chest to bar pull-ups UB / UB / 10-5 / 9-3 / UB. 

4. 4 Rounds of:

7 Bench Press (135lbs.)

10 Strict Stationary Dips 

Rest 2-3 Minutes b/t Rounds

= 135x7/10 strict dips, 135x7/10 strict dips, 135x7/10 strict dips, 135x7/10 strict dips.

I rested ~2:30 b/t rounds. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.