161217

Saturday

A.M. Ski + Bike + Core

Ski 4 x 500m, rest 1:00 min @ high consistent effort

1:41.8. 1:42.1, 1:42.1, 1:42.4

Rest 4 min

Bike 4 x 40 Cals, rest 1:00 min @ high consistent effort (shoot for 2:30ish/round)
2:16, 2:16, 2:16, 2:12

+

3 sets

30 sec Hollow Hold

12 Straddle V-Ups

12 V-Ups

45 sec Arch Body Rock

Complete. 1:1 work/rest.

P.M. MAP 7

10 min @ 80%

Row 30 Cals

15 Power Snatch, 135# singles

3+21 cal

Rest 10 min

10 min @ 80%

Ski 300m

10 Burpee Box Jumps, 24”

5+22m

Rest 10 min

10 min @ 80%

Bike 30 Cals

30 Wallball, 20#

3+9 cal

Rest 10 min

10 min @ 80%

50 Double Unders

7 Muscle Ups

15 Thrusters, 75#

3+61 (4 thrusters)