July 18th, 2014

AM
45:00 AirDyne, off bike every 5:00 for 10 shoulder taps (from top of wall walk)

WOD w/ Sam and Jennie
1 mile run with 20# weight vest
+
10min AMRAP
5 muscle ups
30 double unders

4 rounds + 4 muscle ups?

+ 100 double unders (they did 300 for time after, I had to stop and coach)

PM
A. Hang squat clean, 1-1-1-1-1-1; begin a set every :90: 185 all sets
B. Front squat, 3-3-3-3, 20X1; 3:00 rest: 145, 155, 165, 175
+
For 15:00:
1st minute: 14 wall balls, 20 to 10
2nd minute: 5 box jumps w/step-down, 30
3rd minute: 20m heavy Farmer’s walk 70# each hand, need heavier kb, this is too easy
+
3 sets not for time:
15 moderate reverse hypers
5 strict toes-to-bar, 2020 if possible: possible! 🙂

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