Wednesday 2/12/14

CROSSFIT:
A. 3k row
B. 2R not for time
10 PVC disclocates
10 iron cross
10 wall sit stick-ups
10 scorpion
10 bend & bow
C. 20 min amrap:
5 Burpees
10 box squats
15 sit-ups
D. 5min Foam roll/mash
e. static stretching

SHE:
A. 8 sets – every 75 sec – S2OH x 8 (75#)
B. Thruster ladder – 5,4,3,2,1 (115#)
rest as needed, then…
Row 1k @100%
rest walk 15-20 min, then…
Row 1k @100%

BEING:
A. emom – clean and jerk TnG x 3 start at 75/115# add 10# every min until tough triple
+
3 sets 80% 90% 100%
Row 200m
10 CTB pull ups
10 clean and jerks 95/65# (43/30kg)
10 CTB pull ups
10 clean and jerk 95/65#
70 DU
rest 5mins

Notes:
– focus on breathing during TnG work
– increase pace per set all out last set
– record times for all sets

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