Total 120min

1000m row

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110 8,8,8,8 no tempo
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 45, 40, 30
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps 50, 50, 50, 50 :)

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

D.
Every 8 minutes, for 24 minutes (3 sets) of: > for 16 minutes (2 sets) of:
Row 500 Meters
25/20 Handstand Push-Ups > 10, 1 abmat
Run 400 Meters
Results: 6.06, 6.30
Avg/max HR 170/190

Invictus July 2 2014
D.
Four sets for times of: > 2 sets of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes
Results: 14.10, 14.04
Avg/max HR 174/189

E.
500m row