Friday, June 21, 2013

20 min warm-up then:

5 rds NFT:
Run 200m 
HS walk 20ft 
1 rope climb 

+
 
21, 15, 9 for time: 
Power snatch 115# 
Pull-ups
 
7:08 - not bad. Pulled something in my right forearm.

rest as needed
 
10min amrap 90% effort 
Row 150m 
15 back extenstions 
10 burpee 
 
5 rounds + 150 meters
rest as needed
 
10-1 for time: 
Thruster 95# 
 
3:59

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