Tuesday 1/10/17

1.
Conditioning:
Running
20 Minutes of Running on Trueform at 80-85% effort
4240 Meters/20min. 

I held a fast but steady pace for the first 15 minutes and picked it up a notch for the last 5 minutes 

2.
Conditioning:
4 Rounds
10 Deadlifts, 315#
25 GHD sit-ups 
6:23

Deadlifts 10, 10, 8-2, 10
GHD sit-ups fast and unbroken 

3.
Conditioning:
AMRAP 20 minutes 
9 Calorie Assault bike
7 Bar facing burpees
5 Power cleans, 115# 
3 Bar muscle ups 
10 Rounds even (240 Reps)

Assault bike 331-450 watts, :30-:41/9 cals
Bar facing burpees fast and steady 
Power cleans fast singles
Bar muscle ups unbroken 

4.
Accessory work:
4 Rounds (not for time)
All with 10# plate,
15 Weighted neck extensions
15 Weighted lateral neck extensions, L
15 Weighted lateral neck extensions, R
Completed as written (60/60/60 Reps)