4/23/13

A. RDL - 4 x 6-8 @30x1; on the minute
205, 8 reps for all

B. CG Bench Press - 4 x 6-8 @30x1; on the minue
205 for 7,6,7

+
4 Rounds for time of:
GHD Back Extension - 15 @2022
DB 1-arm Split Jerk - 6/arm @20x1
Time: 16:42, 60 lb DB
+
Row - 10min for distance @ 80-85% (goal: 2500-2700m)
2584m, 1:56.1 pace

+ Rest exactly 5min

10min AMRAP of:
Strict HSPU - 4-8 reps
Double-under - 25-30 reps (sets less than 10 do not count)
KB SL Deadlift - 5 each leg @ 35# each hand
R: 6+4+11 (all sets 4 hspu and 30 DUs)

+ Rest exactly 5min

Row - 10min for distance @ 80-85% (goal: beat first 10min row)
2613m, 1:54.8 pace