December 09th, 2011

December 09th, 2011

Fri 12.09.2011
Function
Record Row Times:
30 push ups
Row 400 m @ 95%
rest 4 min
25 push ups
Row 400 m @ 95%
rest 4 min
20 push ups
Row 400 m @ 95%
rest 4 min
15 push ups
Row 400 m @ 95%
Being
part 1:
A. Back Squat – build to a tough 3 – NOT a 3RM; rest as needed
B. 75 box jumps for time – jump up, step down – 24″/20″
C. Toes to Bar – amrap kipping unbroken; rest 3 min x 3
rest 4+ hours
part 2:
300FY on AirDyne
(record cals in 10 min and BWT)

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