10/11/16

AM
5 minute AB Warmup @ 175-200 watts
+
EMOM x 10
:15 Second Assault Bike @ 450+ watts
+
5 minute AB Cooldown (slow pedal)
Done. 146 cals total (avg 7-8 cals per sprint)
+
Every 90 seconds x 15 minutes
1 Strict MU (or attempts)
Got first 8, failed 9th, didn't attempt 10th cause had to start the wod
+
6 rounds:
30 DUs
15 ground to overhead 55#
8:07

PM
A1. Front Rack Walking Lunge x 12 steps (6/leg) 135# rest 1 minute
A2. Sorenson Hold x :30 Seconds rest 2 minutes x 4 sets
Done.
+
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pull-Ups
Strict HSPU
9:47