January 8th 2014

A. Build to a tough Push Jerk in 10 minutes (blocks or rack): 195

+
12 Min AMRAP
1 Muscle Up
10 Box Jumps
400m Row @ 2:12/500m Pace
10 GHD Sit Ups
4 rounds
+
5 Sets
15s Airdyne All out: 15, 16, 14, 14 felt nauseous, then passed out 🙂
Rest 3:30
+
10 Min Z1 your choice
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