1/23/13

AM
A. Jerk Drills – 5 x 5 Split Press (light); Jerk Balance 5 x 5 (light)
+
Every Other Minute for 12min: (WoW - make a judgement call when to stop this, somewhere between 4-6min)
Odd – Weighted Pull-up 5 tough reps
53

Even – Muscle-up 6 reps (or 50% of your Max Rep UB Muscle-up number, whichever is lower)
6

I did 6 minutes

PM
4 Rounds for time of:
250m Row
6 Hang Power Snatch (WoW skip this exercise)
8 T2B
10 Box Overs
250m Row
Rest 5min btw rounds
R1: 2:24
R2: 2:27
R3: 2:35 (F'd up t2b rhythm)
R4: 2:24
+
30min Recovery session (airdyne, row, mobility, massage, contrast therapy)
20 min Epsom Salt bath