Friday 20170707

1. Warm-up:
3 Rounds, not for time
Ski 250 meters
20 Air squats
20 Band pull-aparts
Completed

2. Strength:
Front squat (pause)
4 x 12
New set every 4:00
*Pause for 1 second in the bottom of each rep
145# x 12, 150# x 12, 155# x 12, 160# x 12

3. Conditioning:
2 Rounds for time/reps
Max reps strict pull-ups
Row 1k
Max reps bench presses, 95#
Assault bike 2k
5 Rope climbs, 15ft.
Run 800 meters
29:53

Strict pull-ups 21, 14
Rowing 3:46, 3:49
Bench presses 32, 26
Assault bike 3:05, 3:06
Rope climbs :50-65 seconds
Running 3:15, 3:13

4. Conditioning:
5 Rounds
20 GHD sit-ups
Max D-ball hold, 150# (bear-hug)
Rest 2 minutes
2:30 (1:40 hold), 2:32 (1:40 hold), 2:30 (1:40 hold), 2:30 (1:40 hold), 2:53 (2:01 hold)
Total time 20:55
Total hold 8:41

5. Accessory:
For time
Accumulate 7 minutes of overhead hold, 45# plate
9:51 (2:15, 1:20, 1:10, 1:10, 1:05)

6. Cool down:
A. 10 Minutes of Assault bike at easy pace
Completed

B. 3 Minutes of hip flexor stretch per side
Completed