Saturday 7.13.13

Nothing like that 5am Airdyne

1.  Run
a.  4 x flying 40's - each run is actually 80 yards.  start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.  

b.  2 x 200m, rest as needed.

2. Snatch

2-1-1-1-1-1

75-80-83-85-83-80%

3. Clean & Jerk

Same as Snatch

4. For Time

5 rounds

5 Deads 365/205

5 Muscle-Ups

25 Double Unders

5. For Time

2 Rounds

Row 250m

Rest 30 sec

Row 500m

Rest 30 sec

Row 1000m

Rest 1:00 minute