150103

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 5

1:32.8, 1:33.8, 1:33.7, 1:34.4, 1:34.4
+
3 Thrusters, 225 + Air Bike 25 sec @ 97%, rest 3 min x 4

All 40 secs or less.

P.M.
4 min AMRAP
Row 500m
20 Shoulder to OH, 155#
20 CTB Pull Ups
20 KB Swings, 70#
20 HSPU’s
20 Box Jumps, 30”

11 KB swings
rest 4 min

7 min AMRAP
Row 500m
20 Shoulder to OH, 155#
20 CTB Pull Ups
20 KB Swings, 70#
20 HSPU’s
20 Box Jumps, 30”

20 HSPUs 
rest 4 min

For time:
Row 500m
20 Shoulder to OH, 155#
20 CTB Pull Ups
20 KB Swings, 70#
20 HSPU’s
20 Box Jumps, 30”

9:21

Yea buddy! that was tiring.