Fri 09DEC16

Daily Vlog

AM
A) 5 sets @80-85%
Row 250m
10 step ups
Run 200m
1 RC – 15′
rest walk 90 sec

1. 3:00
2. 2:46
3. 2:46
4. 2:45
5. 2:43

B) Cool down 15 min

ROMWOD

PM
A) Squat clean: Build to 315# FAST

Done under 7 min. 8 total lifts.

B) Squat clean
Emom 6 min –
min 1/2 – Squat clean 1.1 – 185#
min 3/4 – Squat clean 1.1 – 225#
min 5/6 – Squat clean 1.1 – 275#

Done. Form feels off.

C) 3 sets NFT:
3 TGU/arm
60 sec FLR
15 CTB pull ups

Done. 53# KB. C2B unbroken.

D) AB 3 min @90% Aer
rest walk 2 min
x 3

38, 40, 41 Cal’s and kept over 60 RPM.

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