Tuesday, January 13, 2015

01.13.15

Fitness
8:00 @ 85%
10 wall ball shots @ 20/14
10 ring rows
10 burpees
25 single jump rope reps
rest 4:00
8:00 @ 85%
row 500/400 (only once)
+
AMRAP w/ time remaining-
20 box step-ups @ 24/20
10 russian swings @ 55/35
10 butterfly HTF sit-ups

Performance
A.snatch X 3 X 4; rest 2:00 (drop all)-start @ 70%
B1.back squat @ 20X0 X 5 X 3; rest 45 seconds
B2.archer ring rows @ X020 X 6-8 alternating x 3; rest 2:00
C.run 400 meters X 3 @ 90%; rest 90 seconds

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