Wednesday 4/12/17

1.
Warmup:
2:00 Ski Erg at easy pace
3 Rounds
10 Overhead squats, 45#
10 Good mornings, 45#
10 Hand release push-ups 
Completed as written (544m Ski, 1:50.2 pace) 

2.
Strength:
12:00 EMOM (6 Sets)
Min. 1: 5 Back squats @225#
Min. 2: 5 Bench presses @145# 
Completed as written, 6x5 + 6x5 EMOM

3.
Conditioning:
4 Rounds
Row 500m
Run 400m
30 GHD sit-ups 
5 Overhead squats @155# 
22:49

Rowing 1:43.2, 1:49.9, 1:50.8, 1:53.8/500m 
Running between 1:35-1:48/400m
GHD sit-ups fast and unbroken 
Overhead squats 4-1(f) x1, 5 UB x3

4.
Accessory work:
Every 2:00 x 5 Sets
100ft. Front rack carry @185# 
Completed as written, 185# x100ft. x5