Wednesday 

April 6th, 2016

2hr 35min

1. 10-minute amrap:

10 GHD Sit-ups

20 Calorie Row

30 Double Unders

= 5 rounds + 4 reps. 

GHD's fast and unbroken.

Row at 1300-1500cal/hr pace.

Double unders only 1 trip up, otherwise all unbroken. 

2. Bench Press; 5-Rep Max: 

= 95x7-115x5-135x3-145x1-155x1-165x1-150x5. 

3. 20-minute amrap:

30 Wall balls (20lbs.)

20 Box Jump Overs (24")

10 Alternating Dumbbell Snatches (70lbs.)

= 7 rounds + 1 rep. 

Wall balls unbroken for 5 rounds!! Then 17-13 / 20-10 / 1-CAP on rounds 6, 7 & 8. 

Box jump overs 20 AFAP, then 10-10 AFAP for the next 6 rounds. 

Alt DB snatches just didn't stop moving. 

4. 5 rounds for time of: 

15 Calorie Assault Bike

6 Bar Muscle Ups 

= 7:53. 

Assault bike at 330-500 watts.

Bar muscle ups unbroken.

5. Cool Down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.