Wednesday

Wednesday
Row 500m @ 2k pace, rest 50 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
12 Unbroken Toes to Bar
5 Unbroken Muscle Ups
15 Cal Bike
25 Unbroken Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min

Row - Done @ 1:42/500m 

3 sets:
2:40
2:50 - no repped on last WB 
2:42
- Muscles ups were tough after the T2B. Hips and core weren't working. 

Did a workout with the team so skipped the 1 mile run. 

25min AMRAP 
100 cal AB 
50 Thrusters 95/115/135/155
Team of 3 split evenly.