AM
row 400m @90% aer
rest 1 min x12
1:28.2, 29.5, 28.9, 29.0, 29.7, 28.7, 28.7, 29.2, 29.7, 31.4, 30.0, 29.5
PM
can't find results!
from memory, mixed results: HS walk very broken, muscle-ups first sets ok but last set failed last rep, felt fatigued/low energy by the last amrap.
5 min @ 80-90%
40 ub double unders
6 chin ups
6 power snatch 65#
rest 3 min
5 min @ 80-90%:
3 pHSPU
5 toes to bar
rest 3 min
5 min @ 80-90%
150m row
8 back extensions
100m shuttle run
rest 3 min
5 min @ 80-90%
20m hs walk
10 jump switch lunges
rest 3 min
5 min @ 80-90%
row for meters
rest 3 min
5 min @ 80-90%
3 muscle-ups
40m Farmer's Walk 2pd/h
rest 3 min
5 min @ 80-90%
0.3 mile AD
6 burpees
10 push press 75#
Tue 10-8-2013 off
5 min @ 80-90%
40 ub double unders
6 chin ups
6 power snatch 65#
rest 3 min
5 min @ 80-90%:
3 pHSPU
5 toes to bar
rest 3 min
5 min @ 80-90%
150m row
8 back extensions
100m shuttle run
rest 3 min
5 min @ 80-90%
20m hs walk
10 jump switch lunges
rest 3 min
5 min @ 80-90%
row for meters
rest 3 min
5 min @ 80-90%
3 muscle-ups
40m Farmer's Walk 2pd/h
rest 3 min
5 min @ 80-90%
0.3 mile AD
6 burpees
10 push press 75#
Tue 10-8-2013 off
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