5/14/13

2 Rounds for times:

1 Rope Ascent

12 UB T2B

Rest 60sec b/t rounds

R1: 0:30

R2: 0:28

+

A. Sumo Deadlift - 6,6,4,4 (this will feel unfamiliar, do not push the weight too heavy)

225, 225,245, 245

B1. Good Morning - 8,8,6,6; rest 60sec (heavy)

115, 135, 135, 135

B2. CG Bench Press - 4,3,2,1; rest 3min (heavy)

245, 265, 280, 300 (5lbs assistance)

C. GH Raise - 8,8,8; rest 45sec

+

Row - 2000m @ 85%; rest exactly 3min

7:04, 1:46 pace

+

Run - 1600m @ 85%; rest exactly 3min

6:31 (800 course 2x)

+

Airdyne - 150cals @ 85%

151 cals, 7:50min, 258 avg watts