Sat 12MAY18

AM
A. Skill practice 10 min – YOUR focus!
B. MODERATE thruster TnG x 3 in 8 min – positional focus, low sets
+
AB 10-15 sec HARD
rest walk 90 sec
x 2-3
+
2 sets @high effort:
AB 15 sec HARD
5 thruster – 105#
1 RC – 15′
rest walk as needed
+
Event 6 –
For time:
4 rope climbs
16 thrusters – 155/105#
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

PM
3x @high effort – Tracking pace on AR
Row 500m
50 DU
Run 800m on AR

DB I’ve box practice
+
x3 sets
✅
+
@155#
✅
+
5:25
– Thrusters broke halfway each time to move bar forward. RC’s in white rope killed me.
+
1. 6:01
2. 5:56
3: 5:57
*rested 4 min btw sets
** run was around 7 min/mile pace on TrueForm
*** Row @1:50 pace and felt good and ready to run.

PM
Went to east valley CF and played on ramp.