Training Sept 15

function

Record Row Times:
30 push ups
Row 400 m @ 95%
rest 4 min
25 push ups
Row 400 m @ 95%
rest 4 min
20 push ups
Row 400 m @ 95%
rest 4 min
15 push ups
Row 400 m @ 95%

being

part 1:
A. Back Squat - build to a tough 3 - NOT a 3RM; rest as needed
B. 75 box jumps for time - jump up, step down - 24"/20"
C. Toes to Bar - amrap kipping unbroken; rest 3 min x 3

rest 4+ hours

part 2:
300FY on AirDyne
(record cals in 10 min and BWT)

will

for time:
25 db thrusters - 55#/30#/h
4 rope ascents - 20'
25 db hang squat clean - 55#/30#/h
4 rope ascents - 20'
25 db front squat - 55#/30#/h
4 rope ascents
25 db squat clean - 55#/30#/h