Tuesday - March 24, 2015

Completed in one session

A. Back SqT – Climb to 5RM for the day + 2×5 @ 90%
5RM: 105kg/231lbs

90%: 95kg/209lbs - did one drop set. Lower back. 

B. AMRAP 5:00 @ 70%- sustainable pace, think of it like a WOD / Warmup

5 Power Snatch’s (95/63)

10 Wall Balls 20/14 to 10′

20 Double Unders

rest 10 min, and set up for wod below

C. 

Row 30 Calories 

20 Burpee Box Jump Overs (24/20)

10 Thrusters (185/123)

rest 1 min

Row 40 Calories 

30 Burpee Box Jump Overs (24/20)

20 Thrusters (135/93)

rest 1 min 

Row 50 Calories 

40 Burpee Box Jump Overs (24/20)

30 Thrusters (95/63)
TIME: 26:05

D. Recovery Work
20:00 AB at consistent pace

E. TGU – 10 alt reps, 26lb KB