Saturday December 3rd, 2016

Mid-morning Session
1. warm up
    a. 3 sets of:
          200m row
          10 wall squats
          10 alternating single-arm DB strict press (5 each arm)
    b. every 30sec x 10 sets -- 10 air squats
    c. stretch
2. death by: 1 rope climb + 2 hspu (add 2 hspu every minute)
    (go until failure, rest 3 minutes, then repeat)
3. 100m farmer's carry (70lbs)
    emom x 5 minutes -- 4 ring muscle ups
    100m farmer's carry (70lbs)
4. 4 sets of:
    250m row @ 1:30 pace, 750m row @ easy pace (flush the legs)
    (rest 3 minutes between sets)

Results: 
1. done 
2. 18+13, 18+14
3. done
4. done (250's all done sub 1:30 and then 2:05-2:10 pace for easy part)

Notes: 
1. lots of handstand push ups. reps on reps on reps. just tried to use the kip as efficiently as I could.
2. muscle ups felt meh, again. hands and shoulders/triceps nice and worn today, but again, need to trust the technique to make these types of days easier. 
3. rowing felt good. changed the dampers to work on what would work best at the different distances.