1/7/14 - AM Training + PM Row Intervals

AM 

A. 3 position clean; 3@ 55-60%, 2@ 65-70%,1@ 75-80%, 1@ 85%, 1@ 85%, 1@ 90%, 1@90%

Rest as needed (feel crisp and fast)

B. 3 sets - CGBP - Amrap in 45 sec - 225#; rest 2-3 min

+

3 sets for times:

20m HS walk

60 unbroken DUs

8 unbroken MU

10 HSPU (-6")

12 burpee box jump overs

Rest until fully recovered

PM

Row 500m @1:37

rest walk 4 min

x 4

rest 6 min

Row 500m @1:38

rest walk 4 min

x 4

Skipped. Sick.