12/30/16

AM
4 rounds @ 90% effort:
500m Row @ 1:55-2:00 pace
50 Double Unders
21 Burpees
12 Chest 2 Bar Pull-Ups
rest 3 minutes
 5:02, 5:01, 5:07, 5:06
(Kept row pace, du ub)

PM
"Gwen"
15-12-9
Clean & Jerks UB
*must be TNG*
*don't go crazy heavy, let's just work on cycling*
Done @ 115#

rest 15-20 minutes
EMOM x 10
odd - 2 Back Squats @ 205# (from rack)
even - 12 TNG Power Snatch @ 65#
Done.

Finisher:
Weighted Single Leg Plank Hold x 2 minutes/side
Done 25# 1 min r, 1 min left, rest two min, then last 2 min each side