Saturday 3/18/17

1.
Warmup:
500m Ski Erg at 1:55-1:59 pace 
3 Rounds
15 Air squats 
10 Deadlifts, 95#
5 Strict pull-ups 
Completed as written, 1:54.9/500m Ski

2.
Conditioning:
For time
20-1 Bike Calories
1-20 Row Calories 
30:35

Assault bike 331-518 watts
Rowing 1250-1400 cal/hr pace 

3.
Strength:
Back squat 
Every 4:00
3x15 at 205# (~70%) 
135x7, 185x5, 205x3, 225x1, 245x1, 255x1
205# x15 Reps x3 Sets (On the 4:00) 

4.
Conditioning: 
3 Rounds
Run 800 meters
25 Toes to bar
15 Front squats, 135# 
15:58

Running 3:06, 3:23, 3:27/800 meters 
Toes to bar 25 UB, 20-5, 20-5
Front squats 15 UB x3 rounds 

5.
Accessory work:
6 Rounds
:30 Hollow body hold
:30 Rest 
Completed as written