Wednesday 1/4/17

1. Conditioning:

20 Rounds

Every 1:30

Alternate stations 

Run 250 meters (on Trueform)

Assault bike .5k 

:50/Run, :42/Bike, :50, :42, :51, :42, :53, :42, :57, :45, :53, :43, :55, :44, :55, :44, :55, :44, :55, :44

Total time 29:14

Total distance 2500m/Run + 5000m/Bike

2. Strength:

Every minute on the minute for 10 minutes 

1 Squat snatch + 2 Overhead squats 

125(#'s)-130-135-140-145-150-155-160-145-145

3. Conditioning:

For time

20-1

Overhead squats, 95# 

Bar facing burpees 

29:42

Overhead squats unbroken

Bar facing burpees fast and steady 

4. Accessory work:

Neck extensions 

Every 3:00

4x20 

15# x20 Reps x4 Sets