REGIONAL PREP DAY 18- Friday April 18th, 2014

   @ 10:30am   
a) 1000m row (500m @ z1, 250m @ <2:00, 250m @ <1:55) 
b) 3 rounds (not for time) 
     1) 2 muscle ups 
     2) 3 squat snatch 135#
c) "Amanda" 
4:29. 1:17 PR on this, wanted better though. the last couple of sets of muscle ups felt off, the rings were causing me to turn on the downward kip, which threw the kip completely. no idea if it was the rings or my motion, but it was way off. first set of muscle ups were unbroken and solid, all snatches unbroken. 
d) 1000m row cool down 

   @ 3:00pm   
a) 3 rounds (not for time) 
     1) 10 calorie airdyne 
     2) 10 thrusters 45#
     3) 30 double unders
b) "3x21" 
     3 rounds 
       21 wall balls 20#
       21 box jumps 24" 
     3 rounds 
       21 overhead squats 85#
       21 toes to bar
     3 rounds
       21 kb swings 53#
       21 airdyne calories 
15:09. this was a battle. went through all 3 parts well, wall balls and box jumps unbroken on all 3 sets. the overhead squats were unbroken and smooth each set while the toes to bar were 7-7-7 each set. kb swings were unbroken, then airdyne was done at a solid pace to maintain breathing on first 2 rounds and then a hard pace on the last set. 
c) 1000m row cool down