May 16, 2012

part 1:

A. back squat @ 40X0; 6,6,4,4,2,2; rest 4 min

B. 1-13 CTB chin up ladder unbroken for time

rest 4+ hours

part 2:

3 sets:

8 tough American swings

8 fast burpees

prowler push - 15 sec @ grinder effort - faster every 5 sec

rest walk 3 min after set 1, add 30 sec to rest/set

+

3 sets:

8 tough Russian swings

8 fast TnG box jumps aggressive

Airdyne 15 sec @ high effort pace

rest walk 3 min after set 1, add 30 sec to rest/set

+

Row 2K @ 90%

Matt B.
A. 295, 305, 315, 315, 325, 330
B. 1-13 unbroken I did not butterfly

Rest 3hrs

Part 2
88# swings
a lot of weight on sled haha
+
88# swings
30inch Box
+
2K Row
7:13