12/12/13

Am
Did 8k row with the 20m  handstand walks every
1,000m
Pm
Wanted to see what I told get on this.
30 front squat 155
9-6-3
Push jerk
Bar MU.
Got 2:55. Everything unbroken.
Rest 10min.
10 min @ 70%
100 Double Unders
10 KB Swings, 70lbs
10 Ring Dips
6 rounds + 100 du

rest 5 min

10 min @ 70%
10 Cal Air Dyne
10 Wall Ball, 30lbs
10 Pull Ups
7-8 rounds. Kinda
Lost count.

rest 5 min

10 min @ 70%
Row 200m
10 Alternating DB Snatch, 70lbs
10 Burpees
6 rounds

rest 5 min

10 min @ 70%
Run 200m
10 GH Sit Ups
10 Ring Push Ups
6 rounds + 200m

Felt great