Saturday 

May 28th, 2016

3hr 35min

1. 3 Rounds for time of:

Row 1000 Meters

50 GHD Sit-ups 

= 17:56.

Row 3:26.8, 3:43.6, 3:44.1/1k (1:49.7/avg. pace). 

GHD sit-ups unbroken (2:00-2:05/50 reps). 

5:58/round x3 rounds. 

2. Overhead Squat; 6x3 at 75%+, New set every 2 minutes: 

= 95x5-115x3-135x3.

155x3-165x3-175x3-185x3-185x3-185x3. 

(76-91%) 

These felt heavy. I just worked up to 185lbs (91%) and hit 3x3 there. 

3. 5 Rounds for time of:

Run 400 Meters

10 Overhead Squats (135lbs.) 

= 11:40. 

Running 1:30-1:40/400 meters. 

Overhead squats unbroken! 

2:20/round x5 rounds. 

4. AMRAP 7 Minutes of:

30 Double Unders

10 HSPU to 4" Deficit

= 8 Rounds + 31 Reps.

Double unders unbroken.

Deficit HSPU's unbroken.

:49sec/round x8+ rounds. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.