08/30/2014

I. 500m Row
2 x 10 PVC Rollouts/15 Squats/10 OHS
II. EMOM 12 minutes
even = 1 rope climb - still only going half way up but feeling better and beginning to get down the technique.
odd = 7 pull ups - last two rounds worked on butterfly
III. 7 minute AMRAP
100m Row (cortisone shot in my foot yesterday so didn't want to push it)
10 Burpees
25m Farmers Carry (25" plates)
Rounds = 4 (legs were feeling a but shot)
4 minute REST
7 minutes AMRAP
4 T2B
25m Bear Crawl
1 Wall Walk
Rounds = 4 + 4 T2B
4 minutes REST
7 minutes AMRAP
25m Sled Drag (90#) hard time getting in and out of the harness
10 HRPU
15 Squats
Rounds = 3