Saturday 12/3/16

1. Conditioning:

10 Rounds

Row 500 meters 

12 Deadlifts, 115# 

9 Hang power cleans 

6 Push jerks 

33:12

Rowing 1:54.5/avg. 500m pace (19:05.9/5k)

Deadlifts 11-1 x10 Rounds 

Hang power cleans 8-1 x10 Rounds

Push jerks unbroken x10 Rounds 

2. Strength:

Back rack lunges; 5x12 (6/leg) on the 3:00

*Use moderate/heavy weight for these

185x12-185x12-185x12-185x12-185x12

3. Conditioning:

3 Rounds

20 Calorie Assault bike

40 GHD sit-ups 

8:34

Assault bike 331-550 watts, :55, 1:25, 1:21/20 cals 

GHD sit-ups fast and unbroken 

4. Conditioning: 

For time

15 Bar muscle ups

30 Strict handstand push-ups 

15 Bar muscle ups 

4:24

Bar muscle ups 15 unbroken 

Strict handstand push-ups 30 unbroken 

Bar muscle ups 8-2-3-2

+ Cool down