Wednesday 2/22/17

1.
Warmup:
2-Minutes of Assault bike at easy pace
-Then-
3 Rounds
5 Back squats, 45#
10 Back rack reverse lunges, 45#
15 Push-ups 
Completed as written

2.
Strength:
Back squat; Work up to a heavy single 
Rest as needed b/t sets 
135x6, 185x5, 205x4, 225x3, 245x2, 255x1, 265x1, 275x1, 280x1

3.
Conditioning: 
5 Rounds
2-Minutes On, 2-Minutes Off
8 Back squats, 205# (from rack) 
Assault bike for max calories in remaining time 
28 Calories, 26 Calories, 26 Calories, 26 Calories, 27 Calories
Total Calories 133
Total Time 18min. 

Back squats unbroken
Assault bike 26-28 cal/1:30 pace 

4.
Conditioning:
For time
50 Calorie Row
25 Burpees over the erg
5 D-Ball cleans, 150#
40 Calorie Row
20 Burpees over the erg
4 D-Ball cleans
30 Calorie Row
15 Burpees over the erg
3 D-Ball cleans 
12:55

Rowing 2:18/50 cals, 1:58/40 cals, 1:27/30 cals
Burpees over the erg fast and steady 
D-Ball cleans ~5 rep/min pace 

5.
Accessory work:
3 Rounds
1:00 Dead-hang from pull-up bar
1:00 Rest 
Completed as written