Friday

June 10th, 2016

4hr 20min

1. 3 Rounds: 

Row 600 Meters

Rest :45 Seconds

Row 400 Meters

Rest :45 Seconds

Row 200 Meters

Rest 2 Minutes 

(Total 3600 Meters)

= 1:59.0, 1:19.6, :39.2, 1:59.4, 1:19.8, :39.8, 1:59.5, 1:19.9, :39.3. 

Total time 20:25. 

Avg. pace 1:39.3. 

2. Back Squat; 7 Rep Max:

= 135x7-185x5-205x3-225x2-245x1-265x1-275x1.

260x7(PR). 

3. 3 Rounds for time of:

Row 500 Meters

15 Back Squats (205lbs.)

2 Legless Rope Climbs (15') 

= 13:58.

4. For time:

21-15-9-15-21 Reps of,

Kettlebell Swing (53lbs.) 

Chest to Bar Pull-up 

= 7:58.

Rest 5 Minutes...

5. For time:

21-15-9-15-21 Reps of,

Kettlebell Swing (53lbs.)

Handstand Push-up 

= 6:33. 

Total time 19:31. 

6. EMOM for 5 Minutes:

5 Deadlift at 80%

= Complete, 280lbs. (80%) across. 

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.