Friday 3/24/17

1.
Warmup:
2:00 Assault Bike at easy pace
3 Rounds
7 Wall balls, 30#
7 Deadlifts, 115#
21 Double unders 
Completed as written (26 Calorie Bike) 

2.
Strength:
Thruster; Quickly build to a heavy set of 3 reps
115x3, 135x3, 145x3, 155x3, 160x3

3.
Conditioning:
"17.5"
10 Rounds
9 Thrusters, 95#
35 Double unders
8:43

Thrusters unbroken 
Double unders 3-4 trip ups 

4.
Conditioning:
4 Rounds
Run 400 meters 
Bike 25 calories 
Rest 3:00
2:45, 2:51, 2:50, 2:44
Total time 20:10

Running 1:21, 1:21, 1:21, 1:20/400 meters
Assault bike 1:19, 1:25, 1:25, 1:20/25 cals

5.
Accessory work:
For time
21 Strict HSPU
Rest 1:00
18 Strict HSPU 
Rest :45
15 Strict HSPU 
Rest :30
12 Strict HSPU 
Rest :15
12 Strict HSPU 
5:05

Strict HSPU 21 UB, 18 UB, 15 UB, 12 UB, 7-5