Sunday 11.17.13

Rating = 9 

AM - DL mod + upper stamina

DL, 1 rep @ 75% per min for 15 mins

Complete @210

+

5 rounds for time:

10 strict hspu

5/arm TGU's @ 16kg

2 rope climbs to 15ft

20:08. HSPU's were broken up as 10, 3/3/2/2, 2's, 2's, singles. TGU's I did 3 in a row on each arm, then 2's. 

PM

Rating = 10

- mixed MAP sets (short int/high vol)

20 sets @ high effort - on a 90 second interval:

2 alternating db snatch @ 50lb

3 "push-up" burpees

4 chin-ups

5 box jumps - 24" - no rebounding

0:34, 0:32, 0:31, 0:30, 0:30, 0:28, 0:28, 0:28,0:27, 0:26, 0:25, 0:26, 0:25, 0:26...then 24 or 25 secs for the rest of the sets. This felt good.