4/29/13

3 Rounds for times:
5 Strict Pull-ups
5 Strict Hanging Knee Raises
5 Burpees
Rest 60sec b/t rounds
R1: 41
R2: 39
R3: 35
+
A. HB Back Squat - 5 x 5 @20x1; rest 2-3min
225, 235, 235, 235, 245


B. Bent Row - 5 x 8 @21x0; rest 90sec
165, 185x4 sets

C. Sandbag Squat Jump - 6 x 3; rest 60sec (MAX HEIGHT, same weight as last time)
60#


D. Squat Snatch - 10 x 3-5 TnG reps @ 65%; on the minute
125, 3 reps every set, UB no misses

+
For time (minimize transition time)
Airdyne - 100cals (record time & avg watts)
5:45, 245 avg watt, 102 cal
2 min rest

Row - 100cals (record time & avg 500m)
4:54, 1:49 pace, 1370m
2 min rest

Airdyne - 100cals (record time & avg watts)
5:25, 252 avg watt, 102 cal

Total time: 20:35