4-14

Mon 4-14-2014

AM
4 sets:
10 db push press 35#/h
row 300m @90% aer
rest 2 min
times: 1:33 - 1:32 - 1:32 - 1:31 +
4 sets:
7 muscle-ups all done 3-2-2
AD 90 sec @90% aer
rest 2 min
times: 2:35 - 2:36 - 2:41 - 2:38
+
4 sets:
5 burpee box jump overs 30"
row 300m @90% aer
rest 2 min
times: 1:53 - 1:47 - 1:44 - 1:42
PM
8 min @80%:
250m row
8 ghd sit-ups
10 burpees
3 rds + 250m

rest 4 min

8 min @80%:
2 min FW 70/80# kb 10 x 10m
2 min db snatch 55# alt'ing 17
2 min front rack walking lunges 105# 25m
2 min double unders 117

rest 4 min

For time @90%:
50 push press 50#
30 pistols
10 muscle-ups
6:19 

rest 4 min

8 min @90%:
AD for max cals 137

Tue 4-15-2014 off