Wed 11MAY16

AM
A) Row 5k EASY

2:20-2:30 pace
+
Tons of lower back mobility. Super tight today.

PM
A1) Run 200m; rest 10 sec

Around 60-65 seconds. Long 200m.

A2) GHD Sit-Up; 15,15,15,15; rest 10 sec

Done.

A3) Deadlift; 2.2 x 4; rest 3-4 min – building load from 275 – 415#

275, 315, 365, 415

B) Emom 15 min –
min 1 – thruster x 6 + 1 LLRC
min 2 – OHS x 6 + 1 LLRC
min 3 – off

Completed with all bar work at 115#.

C) FT:
AB 1000m
100′ HS walk
75 DU
Row 500m
30 burpee bjo – 18″
55 DU

9:00

AB: kept above 70 rpm
HSW: 50′ down 50′ back
DU: UB
Row: kept under 1:40 pace
bBJO: started fast and then slowed. 20″ box.
DU: 1 skip.
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