Monday, December 30, 2013

12-30-13


1030-AM
A. good morning @3211; 3-4; rest 2-3mins x 4
B. emom - segment snatch DL pause 1" off ground/knee/hip all pauses 3sec - 8mins
+

8mins 85% effort
Row 150m
10 KBS 2pd
10 goblet squats 2pd 

4 rounds

rest 5mins 
8mins 85% effort
30 DU
A- bike 3cals
5 HSPU

6 Rounds + 30


rest 5mins 
8mins 85% effort
7 burpee jump over box
7 PS 75#
10 walking lunges 

4 rounds + 9
330-PM
Z1 Row 6k easy pace 

25:39

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