August 23rd & 24th, 2014

08.23

AM
5000m row @ Z1
 
PM
A. Power snatch, 6 x 2 touch-and-go @ 75-80% of 1RM; begin a set every :45
+
8:00 @ 85% of [50 row calories + 50 wall balls @ 14 to 10 + max muscle-ups in remaining time]
8 muscle ups
4:00 rest
8:00 @ 85% of [5 hang power snatches @ 65 + 10 burpees + 35 double-unders]
4 rounds + 12 reps
4:00 rest
8:00 @ 85% of AirDyne calories
95 cals
08.24
30:00-60:00 Z1 walk, hike, swim, or bike
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