December 27th

27 Dec 2013

AM.

5k Row @ 2:00-2:10/500m Pace

Every 500m do 20 Second Free Standing HS Hold:

Notes: did a 20sec FLR because basement was too crowded
Split times:
2:09.2
2:04.9
2:09.3
2:09.0
2:08.4
2:09.1
2:08.7
2:09.5
2:08.4
2:08.7

PM.

A1. AMRAP – 4 Pull up Rest 60s

A2. AMRAP – 2 Ring Dip Rest 2-3 Minutes x 6

B.EMOM 12 Minutes

Odd – 10 KBS 1.5pd

Even- 5-8 HSPU Kipping (6)

B. EMOM 5 Minutes

2-3 Bar Muscle ups or 6-8 Burpee C2B Pull ups

+

12 Min Cap

5 Rounds for Time

3 PC and Jerks w/ 145#

6 Toes 2 Bar

9 Burpee Box Jumps:
10:33

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s