3-3

Mon 3-3-2014
AM
500m row @1:50/ rest 2:15 x12
TIMES: 1:49.7,7,6,8,8,7,7,7,8,8,7,8
PM
8 min @80%:

0.3 mile AD
12 CTB chin ups
20 npubbj 12" 3 rds

rest 4 min
8 min @80%:

3 min row cals 45
2 min toes to bar 30
2 min burpee box jump overs 24" 13
1 min ghd sit-ups 15

rest 4 min
For time @90%:

30 ub wall balls 20# to 10ft
10 ub squat cleans 115#
20 ub wall balls 20# to 10ft
10 ub squat cleans 115# did not get ub: did 9x then 6x then cut. effort >90%.
10 ub wall balls 20# to 10ft
10:43

rest 4 min
8 min @95%:

15 abmat sit-ups
15 hr pushups
45 double unders 4 rd + 6 situp

Tue 3-4-2014 off