Wednesday 

May 4th, 2016

3hr 10min

1. 3 Rounds for time of:

30 Calorie Row

30 GHD Sit-ups 

= 7:48.

Row 1300-1700cal/hr pace.

GHD sit-ups fast and unbroken.

2:36/round x3 rounds. 

2. EMOM for 6 Minutes:

2 Squat Cleans at 190-195lbs (~87.5%)

= 115x5-135x4-155x3-165x2-185x2.

2 squat cleans at 195lbs EMOM for 6:00. 

3. For time:

Ski Erg 2000 Meters

Rest 2 Minutes

30 Squat Cleans (165lbs.)

= 14:24.

Ski erg 7:28.8/2k (1:52.2 avg. pace). 

Squat cleans 4:56/30 reps (all singles AFAP).

4. EMOM for 20 Minutes (10 Rounds): 

Odd: Assault Bike for Max Calories

Even: 5 Bench Press (135lbs.) 

= 205 Assault Bike Calories.

Assault bike 400-700 watts (20+ cal/min pace). 

Bench press unbroken x6 / 3-2 x4. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.