1-24-20

Walk in the door and in my sweatpants do:

5 rounds max effort 12cal rogue bike

Rest 1min

Time: 15sec each avg 1000watts

Teams of 2 for time:

You go 2 rounds, I go 2 rounds:

4 rounds each:

20cal ski 

15 wallball 20

4 rounds each:

20cal bike erg

15 t2b

4 rounds each:

20cal row

15 db s2o 50# ea

Time: 44:11

Partner JB

1-23-20

20min row

Distance: 5150m

2000m in 7:46

4000m in 15:35

5000m in 19:31

Avg pace: 1:56.9

Cals: 210

1-21-20

For time:

9min cap

100cal assault bike

Rest 4min

9min cap

100cal ski erg

Rest 4min

9min cap

100 wallball 20#

Time: 24:58

Bike in 5:47 (375 watt avg)

Ski in 6:00 (950 cal/hr)

Wb in 5:11 as 50-20-15-15

5 sets max effort strict pull ups

Rest 90sec

11, 7, 5, 5, 5

1-19-20

Teams of 3:

4 rounds for time:

150 dus

60 kbs 53

45 ghd

30 burpees

6 bar muscle ups

Time: 25:59

With Ryan and Adam