Wednesday December 28, 2016

Afternoon Session (4:30pm) 
1. 15-minutes to work to a heavy pause (1-second) front squat
2. every 30-seconds x 10 -- 1 rep (with no pause) @ 85% of part 1
3. 100m walking lunge (not for time) (right after squats)
4. 3 sets of:
      1-minute burpees
      1-minute power snatch (75)
      1-minute box jumps (24) -- (step down)
      1-minute thrusters (75)
      1-minute bar muscle ups
      1-minute rest
5. 4x10 hollow-arch kips (on rings) w/ 20lbs vest
6. emom x5 -- 4 ring muscle ups w/ 20lbs vest
7. for time:
      200m farmers carry (2x 70lbs KB's)
      60 ghd sit ups
      200m farmers carry (2x 70lbs KB's)

Results: 
1. 370
2. done @ 315
3. done 
4. 250 total reps (84, 83, 83) 
5. done 
6. done
7. 6:41 (unbroken farmers carries, ghdsu without a break)