Monday - February 3, 2014

A. 1K Row Time Trial
     TIME: 3:51 (First time doing a timed trail on the rower. Happy with time. Need to get down to 3:30)

B. 7 Min AMRAP
    15 C&J 115/83 - Complete (unbroken)
    15 C&J 145/98 - Complete
    15 C&J 165/113 - 13 complete
    15 C&J 185/123
    15 C&J 205/133

C. 3 RFT - HOLY SHOUDLERS 

    500m Row 

    25 Kb swings (35lbs)
    4 muscle ups - (connected two and two each round except first round, 1, 2, 1) 

TIME: 13:32

D. EMOM x12

     20 Double Unders

     6 C2B Pull Ups (unbroken except last two rounds - 3 and 3 or 4 and 2)