January 12, 2014

1-12

A. Front Squat - 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 75% rest 2 minutes

115; 120; 125;130 

allsets were good

B. Dumbbell Row @ 30X1 - 3 sets of 8 per arm - 60 second rest

+

For time:

Row 1500m @ 2:20 pace

Finished 2:26 

paced 2:14-2:30

- rest 3 minutes -

AMRAP 5

5 Pullups

10 Pushups

15 Air Squats

- rest 3 minutes -
3 rounds + 14

EMOM x 10

odd - 6 pistols (alternating legs)

even - 4-5 HSPU