141121

W4 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:35/500m, rest 3 min x 8

1:36.3, 1:35.6, 1:37.4, 1:38.1

1:38.5, 1:38.7, 1:39.6, 1:40.0

Legs were shot/fatigue. No problem. I'm getting there.  
Off to finish some patient charts at work. Had to row earlier than I intended. Looking forward to this afternoon. 

P.M.
3 sets not for time:
5 Bar Muscle Ups
10 L-sit on Pull Up Bar + 5 Toes to Bar  
5 Heavy DB Snatch/arm alternating 75#
+
A. Hang Snatch from Below Knee- build to 5RM, no straps, no letting go of the bar

225x5
+
16 min EMOM
1st- 1 Snatch + 9 OHS, 135#
2nd- 10 Burpees touch 8” above reach

Done
+
5 rounds for time w/ weight vest 20#
5 Muscle Ups
5 Box Jumps, 30”, step down

19:37. Humbling for sure.  First set took 5 min. Kept failing. The 3rd and 4th sets were best. Was 2+2+1. Last set I ripped pretty bad. It's all good though. Got better. Definitely forced me to have a quicker turnover. 

+
Practice Triple Unders

We made this a WOD:

3 rounds:

10 triple unders

Max distance unbroken HS walk in basketball gym. 

Got 42 feet, 77 feet, 60 feet. 

77 feet is personal best.