Wednesday 11/9/16

CONDITIONING 1:

For time 

Run 1 mile

50 Burpee box jump overs, 24"

50 GHD sit-ups 

Row 2k

50 GHD sit-ups 

50 Burpee box jump overs

Run 1 mile 

33:33

Running 5:56, 6:38/1 mile 

Burpee box jump overs 3:40, 4:20/50 reps 

GHD sit-ups unbroken, 2:15, 2:20/50 reps 

Rowing 7:37.7/2k, 1:54.4 avg. pace 

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STRENGTH:

Back rack reverse lunges; 5x16 (8/leg) @ moderate/heavy weight 

New set every 3:00

135x10, 165x8

185x16

185x16

185x16

185x16

185x16

No weight belt 

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CONDITIONING 2:

AMRAP 8 minutes 

20 Air squats 

20 Walking lunges 

*Wear 20# vest 

8 Rounds even 

Air squats (w/ vest) :25-30sec/20 reps 

Walking lunges (w/ vest) :28-32sec/20 reps 

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COOL DOWN:

Assault bike & stretching (Complete)