4-7

Mon 4-7-2014

AM
row 500m 1:49 pace / rest 3m x 15
1:48.6, 1:48.7, 1:48.8, 1:48.6, 1:48.8 
1:48.7, 1:48.8, 1:48.8, 1:48.6, 1:48.9 
1:48.8, 1:49.0, 1:48.8, 1:48.8, 1:48.9
not easy!

  

PM
8 min @80%:

8 ground to overhead 85#
200m row 5 rd

rest 4 min
8 min @80%:

3 min wall balls 14# to 10ft 65
2 min burpee box jump overs 24"15
2 min toes to bar 28
1 min row cals 12

rest 4 min
For time @90%:

1 mile AD
30 db snatch 70# alt'ing
20 pHSPU 5-3-3-2-2-1s
10 bar muscle-ups 3-2-3-2
14:22

rest 4 min
8 min @100%:

15 cal AD
10 burpees 4 rds + 15c/8b 

Tue 4-8-2014 off