Wednesday 3/15/17

1.
Warmup:
3 Rounds
10 Deadlifts, 95#
20 Air squats 
40 Double unders 
3:32

2.
Conditioning:
For time 
1k Ski 
50 Calorie Bike
150 Double unders
50 Calorie Bike
1k Ski 
16:21

Ski Erg 3:51, 3:52/1k (1:55/2k avg. pace) 
Assault bike 3:15, 3:21/50 cals 
Double unders 150 unbroken 

3.
Strength:
Back-rack box step ups 
Every 4:00
4x20 at 95#/20" (10/leg) 
95#/20" x20 Reps x4 Sets 

4.
Conditioning:
5 Rounds 
21 Calorie Row
14 Pull-ups 
7 T&G Clean and jerks, 115# 
Rest :60 
1:52, 2:08, 2:12, 2:09, 2:05
Total time 14:26

Rowing :55-:58/21 cals 
Pull-ups unbroken 
Clean and jerks T&G unbroken 

5.
Accessory work:
10:00 EMOM
6 Strict pull-ups 
Completed, 6 Reps x10 Sets (EMOM)