Fri 13NOV15

7:45 AM
Run 10 min @80%, Run 2 min @90-95%, Run 10 min @80%
rest as needed
Mobility specific 10 min

*24 min total run + shoulder mobility

1:00 PM
A. 6 sets – every 2 min – PP x 1 – 85%
B. FT:
30 burpee bar MU
rest 5 min
C. FT:
30 pHSPU
+
14 min amrap @80-85%:
5 ring dips
30 sec top of ring dip hols
10 BB step ups – 135# (back rack to 20″)
5 DB S2OH – 80# (used 70# since no 80#’s)
30m DB OH carry (70#’s, tough)

Scores:
A. 245
B. 4:24
– 7/min to start. Fell a bit in the middle. Picked it up in the end.
C. 2:31 (reps of 10/8/6/6 with 4-5″ def)
+
3 + 6 step ups

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