Saturday 1/7/17

1.
Warmup:
3 Rounds (not for time)
40 Air squats 
30 Calorie Airdyne bike
20 Back extensions 
+
Mobility / light stretching 
Complete

2.
Strength:
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 235#
Minutes 5-8: 2 Back squats, 245#
Minute 9-12: 1 Back squat, 255# 
Complete, 4x3 at 235#, 4x2 at 245#, 4x1 at 255# (EMOM) 

3.
Conditioning:
6 Rounds
4:00 On/2:00 Rest
30 Calorie Row
20 Calorie Assault bike
Run on Trueform for max distance 
Rd#) Row, Bike, Run
Rd1) 1:17, 1:20, 270m
Rd2) 1:18, 1:24, 240m
Rd3) 1:16, 1:24, 240m
Rd4) 1:16, 1:27, 220m
Rd5) 1:16, 1:24, 240m
Rd6) 1:13, 1:23, 250m 
Total) 180c, 120c, 1460m 
Total time 34:00

Rowing 1350-1650 cal/hr pace
Assault bike 331-400 watts
Running 220-270m/min pace 

4.
Conditioning:
"Morrison"
For time
50-40-30-20-10
Wall balls, 20#
Box jumps, 24"
Kettlebell swings, 53#
22:14

Wall balls unbroken 
Box jumps steady pace (23-27reps/min)
Kettlebell swings 31-19, 25-15, 21-9, 20, 10

5.
Accessory work:
4 Rounds (not for time)
Every 5:00
25 Deficit push-ups, hands on 45# plates 
25 Weighted neck flexions, 15#
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps