06/17/2014

PM
A. HB Back Squat - 5 reps on the min for 10min @ 185-245# by feel
B. DB 2arm Neutral Grip Strict Press - 6 x 4; rest 3min (heavier)
+
7min AMRAP @ 85% effort
200m Run
25 Airsquats
Rest 3min
+
7min AMRAP @ 85% effort
20cals Airdyne
10 CTB Pull-ups
Rest 3min
+
7min AMRAP @ 85% effort
250m Row
20 KB Swings @ 53#
Rest 3min
+
7min AMRAP @ 85% effort
20cals Airdyne
40 UB Double-unders

NOTES:

HB Backsquat@ 225

DB Strict Press@ 55

Wod 1- 5R+ 100m

Wod 2- 3R+ 20cal

Wod 3- 2R+ 7swings

Wod 4- 3R+ 16cal