11/27/14 Wednesday

AM

A) 1k row 

25 burpees

100 du

25 burpees

1k row 

80% 15:10

B) snatch balance X3

100,110,115,121

C) Emom 10- 2 strict hspu 

Good

AFTERNOON

A) OHS 5RM 4.3.1

Very very hard.

100,105,110,115,121

B) 150 wall balls 

100 pull ups 

50 ghd 

25 hspu 

23:37

Maybe break a little to long..20 then sets of 10 on wall balls 

10s to 50 then 5s on pull ups 

Think ghd and extending all way really slowed me down 

Felt ok though. Breathing heavy but could control it after wall balls. Shoulders. Done. 

C) dead bugs 

D) plank holds 

PM

A) push press 5rn TNG 

100,105,115,121 stopped there, was arching back stepping around. Shoulders dead

B)5x10 Tricep extension

C) 5x10 weight sit ups 

D) tabata hollow rocks 

Dead.