Friday 3/21/14

A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps for time of:
Anchored Sit-Ups

AD 90 sec @85%
Rest walk 90 sec
Row 500m @85%
Rest walk 3 min
x 4
Open 14.4 prep – come in get warmed up, feel it out, shut it down

A. BS @30X1; 3, 2, 1, 1; rest as needed
B. emom – PC not TnG x 2- 5mins 65-75% of 1rm
C. 10-15min open 14.4 practice
Row 300m 95% effort
rest 3mins x 4
10mins Z1 your choice

– if feeling it go for something on BS
– drop PC from top each rep
– Row goal is same pace per set
– Z1 is your choice


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