Wednesday 3/26/14

A. Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds
B.12 minute AMRAP of:
6 Burpees
12 Kettlebell Swings 1.5/1 pood

A. BS @20X1; 3,2,2,1; rest 203 min (3@70-75%, 2s@75-80%, 1s@80-85%)
B. Emom 6 min – HSPU x 4
4 min amrap @open pace:
5 front squat (75#/35kg)
10 S2OH
15 burpees
rest 5 min, then…
3 min amrap @open pace:
AD 40 cals
Amrap DU in remaining time
rest as needed, then…
1 set @100%:
Row 1k

For time
Row 1k
10 SC thrusters 135/95#
Row 750m
20 CTB pull ups
Row 500m
30 burpees over erg
Row 250m
40 unbroken DU
– goal is unbroken on all movements
– row accordingly
– no long breaks on burpees
– record total time


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