Saturday 2/4/17

1.
Warmup:
3 Rounds
15 Calorie Row
15 GHD sit-ups 
4:27
+ 
Mobility / Light stretching 
Complete

2.
Strength:
5 Rounds
Every 3:00
12 Back rack walking lunges, 195# (6/leg)
6 Bench presses, 145#
1:11, 1:05, 1:05, 1:05, 1:07
Total time 13:07

3.
Conditioning:
AMRAP 20 minutes 
Ski Erg 300 meters
10 Alternating dumbbell snatches, 70#
8 Rounds + 210 Meter Ski Erg

Ski Erg 1:56.3/2610m avg. pace
Alternating dumbbell snatches :55-:60/10 reps 

Rest 10:00...

4.
Conditioning:
AMRAP 20 minutes 
15 Calorie Assault bike
5 Burpee bar muscle ups 
9 Rounds + 15 Reps 
(Total time 50:00) 

Assault bike 331-480 watts (:44-1:01/15 cals)
Burpee bar muscle ups :55-1:05/5 reps 

5.
Accessory work:
4 Rounds for max reps
1:00 Air squats with 20# vest
1:00 Rest 
50 Reps, 51 Reps, 51 Reps, 50 Reps
Total 202 Reps