Sunday, January 5, 2014

1/5/2013

10:00 Z1 mixed warm-up of AirDyne, row, ski erg, and handstand walk practice, keep it easy and stay moving
+
10:00 @ 90% of [2 rope climbs + 6 alternating pistols + 200m sandbag carry @ 80]
+
3 sets for even times:
500m row
15 CTB pull-ups, mandatory sets of 5
15 wall balls
3:00 rest


complete
+
complete
+
4:45
4:35
4:45

1/4/2013

15:00 row + axle clean & hold practice, goal is a few reps @ 130 when breathing from row effort, practice transitions w/partner
+
For time:
10 clean & jerks, 115
5 clean & jerks, 135
+
Event 4 run-through as team


complete
+
2:50
+
complete



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