Mon 01SEP14

AM

Row 500m @90% effort
rest walk 3 min
x 4

rest 5 min

Row 500m @90% effort
rest walk 3 min
x 4

– Consistent pace, if row’s are more than .5 sec off pace, terminate workout

PM

A1. BS @21X1; 3-5 x 4; rest 30 sec
A2. Air squat x 20 AFAP; rest 3 min
B1. Halting snatch DL; 2,2,2,2; rest 30 sec (80-85%)
B2. Tng Clean pull; 3,3,3,3; rest 3 min (same weight as DL)
C. Emom 10 min –
odd – DB thruster x 5 (Heavy)
even – Barbell shrug x 6 (AHAP)
D1. Double front rack carry x 50m; rest 15 sec
D2. Farmer’s Walk 50m (HEAVY); rest 2 min x 4 sets

SCORES
AM
All around 1:45 pace
PM
A1. 275, 305, 315, 325; all 5 reps
B1/B2. 215
C. DB thruster @ 65#/h; shrug @ 235#
D1/D2. 70#/h

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