Saturday 1/4/14

CROSSFIT:
Complete as many rounds in 30 minutes as you can of:
10 Pull-ups
115 pound Pushpress, 10 reps
1000 meter Row

BEING:
A. Row 300m TT
rest 20mins
B. Row 500m TT
rest 20mins
C. Row 1k TT
Notes:
– record time for all rows
– record total time for all three combined

SHE:
A. BS @20X1; 3,3,3; rest 3 min
B. Emom 5 min – BS x 1 (90%)
C. Emom 16 min – C&J x 1 (build)
D. 8 min amrap @90-95%:
8 PC (75#)
30 DUs

WILL:
Row 6k @easy aer pace
– every 1 k, get 1 sec faster
PM
A. 8 sets – every 2 min – Jerk x 2 (185# start, inc per set, speed focus)
B. Power clean ladder; start at 155#, inc 10# per set – 5 burpees after each made rep
C. Emom 10 min
Odd – Row 8 cal, CTB chin up x 8
Even – DB snatch x 5/arm (100#)
rest 10 min, then..
D. 3 sets for time:
Run 400m
5 med ball to shoulder (150#)
10 pHSPU
rest walk 2 min

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