FRIDAY, MAY 2 2014

Run to/from gym: 0.5 mile each way

Work Capacity: Complete the following for time:
Row 1,000m
10-8-6-4-2 reps of: Dbell thruster (25#)
2-4-6-8-10 reps of: KB swing (50#)
The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc.
time: 14:17

Strength: Push jerk: Warm up then 3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
95#, 95#, 95#, 115#, 115#