160810

Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

For time:

5 rounds

250m Ski Erg

12 Toes to Rings

7 DB Squat Snatch/arm, 70#

13:59

P.M.

40 min @ 70-75% MAS pace- mix b/w bike, row, or ski as you feel

Ski 2 min

Bike 3 min 

Row 3 min

X5

Ski: 1:59.4 avg

Bike: 288-317 watts

Row: 1:50.9 avg

+

7 Muscle Ups/min for 7 min **no more, need to leave room for progression

1: 7

2: 7

3: 7

4: 5+2

5: 4+3

6: 4

7: 5

8: 5

Blew up fast. 😳 time to eat and recover. 🙌