141220

Saturday- A.M. Row Repeats + LP AB P.M. 10/5 Progressive MAP's 
A.M.
Row 500m @ 1:35/500m, rest 3 min x 4

1:34.5, 1:35.7, 1:35.2, 1:34.9
+

Air Bike 25 sec @ 97%, rest 3 min x 4

19 cals, 18 cals, 16 cals, 15 cals

Rested 2 and half hrs. I usually rest 4-6, but had to get done earlier today. Just thought you should know. 
P.M.
10 min @ 70%
Run 200m
10 Power Clean to OH, 135#- Drop Each Rep 
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+2 box jump overs
rest 5 min

10 min @ 80%
Run 200m
10 Power Clean to OH, 135#- (5 x 2 TnG)
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+1 burpee
Rest 5 min

 10 min @ 90%
Run 200m
10 Power Clean to OH, 135#- (4, 4, 2 TnG)  
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+1 burpee
Rest 5 min

10 min @ 95%
Run 200m
10 Power Clean to OH, 135#- (6, 4 or 10 TnG)
7 Toes to Bar
3 Muscle Ups
10 Box Jump Overs, 24”
5 Burpees to 6” reach

2+3 muscle ups

Last cleans were 10 tng each set.