Warm-up for Week of 110613: 400m run + 500m row + 10 ghd sit-ups + 10 back extensions + 10 burpees + 5:00 foam roll/mobility
ShedKickers for week of 110613:
SK1_
3 rounds for time of:
15 muscle-ups (ctb pull-ups)
15 deadlifts – 275/185, dropped deads = missed reps!
50 wall balls
SK2_
For time: (no racks)
21-15-9
ohs – 135/95
power cleans – 165/105
SK3_
AMRAP in 15:00 of:
5 thrusters – 155/100
10 hspu – 35# plate standards
50 double unders
CFE:
C2: 3×3 minute intervals
Run: 3x800m intervals
Recovery: 3 minutes in between each interval
Record: total meters rowed, total run time
