Fri 16DEC16

AM
6 sets @85% Aer effort
Row 350m
AB .75 miles
Ski 250m
rest walk 90 sec

No ski erg so did 500m row + 1 mile AB,

1. 5:02
2. 4:50
3. 4:53
4. 4:54
5. 4:53
6. 4:54

Cool down 15 min

ROMWOD

PM
A)Seated Hurdle to Box Jump: 5,5,5,5,5; rest as needed

36, 38, 40, 42, 45″ this last one was tough

B) Hang snatch from blocks; 3,3,3,3,3; rest as needed – video two SETS JUMP

165, 180, 195, 205, 215

C) Overhead Squat @21X1; 3-5 x 6; rest as needed

215, 225, 235, 245, 255 x4, 265

D) 5 sets NFT:
5 wall walks
45 weighted DU
2 LLRC
Rest walk 2:00

Done at an easy pace. First time doing these since I hurt my lat. Didn’t feel the best but I could get through it.

E) AB 3 min @90% Aer
rest walk 2 min
x 4
rest 4 min
x 2 sets

1. 38 cals
2. 38
3. 38
4. 39
5. 40
6. 40
7. 41
8. 41

Kept above 60 RPM.

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