1/17/16

AM
A. 3 sets:
Head Supported Single Arm KB Row x 5-6/arm rest 1 minute (heavier than last week) 18#, 26#, 26#
Landmine Press x 5-6 rest 1 minute (heavier than last week)50#, 55#, 60# (including 35# bar)
B. Ring Dips @ 3211 tempo x 5-6 reps rest 2 minutes x 4 sets (kip out of bottom) done. 6 reps
C. Ring Kip Swing Practice x 3-5 minutes
Done.
+
For time:
30 Power Snatch 95#
150 Wall Ball Shots 14#
30 Power Clean & Jerks 95#
*do this WOD with me*
14:24

PM
6 sets:
500m Row @ 1:49 pace
rest 2 minutes
Finishes ranged from 1:49-1:51
This wrecked me
+
EMOM x 24
minute 1 - 20 Burpees 6"
minute 2 - 1 Ring MUs
mintue 3 - 14 Calorie Row
Had to cut the burpees down to 15 to keep pace