9/3/14

Wed: 

A. Power Clean (from high blocks) 2.2.2 cluster; rest :15 between ; build to max 

* built to 225#

B. 

*this was a lovely 45 mins...not/it was 

amrap 9

row 250m 

20 double unders

15 box jumps (20) step down 

*4 rds + row, DU's and 4 box jumps

rest 4 min 

amrap 12 

5 Deadlift (255)

30’ burpee broad jump

60’ OH Walking Lunge (45 plate)

30’ bear crawl 

*6 rds

rest 5 min 

15 min on rower 

1 min on HARD

:30 on easy 

*just kept moving the whole time, ~3,500m, was around 1:45-1:50 for the hard and around 3:00 for the easy