Saturday 2/18/17

1.
Warmup:
Dynamic warmup,
Mountain climbers, leg swings, spider stretch, etc.
-Then-
50 Calories on the Assault bike (NFT) 
Completed as written 

2.
Conditioning:
"Jackie"
For time
1k Row
50 Thrusters, 45#
30 Pull-ups
6:00 Flat (PR) 

Row 3:41/1k
Thrusters unbroken
Pull-ups unbroken 

Rested about 5-6 minutes then...

3.
Conditioning:
"CFG Open 11.2"
15-Minute AMRAP 
9 Deadlifts, 155#
12 Push-ups, hand release 
15 Box jumps, 24"
12 Rounds + 25 Reps (457 Reps)

Deadlifts unbroken 
Push-ups unbroken (on the first round I did regular push-ups, then remaining rounds hand release) 
Box jumps fast and unbroken 

4.
Conditioning: 
20-Minute EMOM (10 Rounds)
Odd Minutes: Assault bike for max calories 
Even Minutes: 50 Double unders 
186 Calories on the Assault bike 

Assault bike 18.6 cal/min pace
Double unders :35-:39/50 Reps