Fri 20MAR15

8:30 AM
FT @100%:
15 cal row
12 burpee bjo – 24″
9 cal AD
+
AD 30 sec @80%
AD slow spin 30 sec
x 5
+
RTW 20 min EASY – opposite open movements

Only did AD for 20 min @ Z1

1:00 PM
A. HPC – build to 80% in 5 sets
B. Emom 5 min – S2OH x 3 – 65% Tng
C. AD 20 sec @MAX effort; rest 1:50 x 2
+
GDS prep based on 15.4
+
Opens 15.4
+
AD 15 min EASY cool down

Scores:
A. 205, 220, 235, 240, 250
– Felt light.
B. 185.
– Light.
C. Complete. About 100 RPM’s each.
+
126 reps (6 HSPU’s into the 24’s)

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