A. Front Squat - 3 x 5 @ 65% rest 2 minutes
B. Snatch Cluster 4 x 1.1.1 @ 70% - rest 10 seconds, rest 2 minutes
C1. GH Raise x 6-8 reps rest 1 minute
C2. L-Sit Hold x 20 seconds rest 1 minute x 3
+
Bike/Row
30 seconds slow
20 seconds moderate
10 seconds sprint
x 15 sets
A) 175
ReplyDeleteB) 100
C1) 8 reps
C2) held for about 15 sec
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3259 m on rower
A. 145
ReplyDeleteB. 95
C1. 8 reps
C 2. Done
Row: done
140
ReplyDelete95
8 reps/done
Bike
110
ReplyDelete75
8 reps/done
We did a metcon one round for time
10 HSPUs
15 burpees
20 pull-ups
50 DU
Run a mile
A: fs PR(5lb) 310. B: 150. C: done. Row 3567
ReplyDelete