1/14/14 PM

A. OHS - build to 1RM out of Rack

100,121,131,143,154,167,187FX3 Brandon. 

Climbed back from 100,121,131,143,154,167,173,187F

C. 4 rds

500 m Row

40 Double Unders

20 Cal Airdyne

10 Russian KB (70)

5 Burpee Muscle ups

rest 5 minutes between

6:23,6:33,6:49,7:00,

Holding a 205 on the rower got difficult. AB hard. Muscles ups very hard. 

All together a fantastic sucktastic day. 

12/23/13 Monday

Back squat 3x3 75% 3x3 80%

185x3,200x3

4 rounds resting 4 min in btw 

400m row

30 du 

20 db thrusters 

10 chest to bar 

3:23,3:40,?,3:31

Shoulders and grip were really bad come 3rd and 4th round 

Amrap 12 

3 burpee muscle ups 

4 hspu 

5 cal ad 

5 rounds plus 3

Started to fail on dips, got through buy lots of lipping and getting stuck in middle, hspu were hard.