161224

Saturday

A.M. Ski + Bike + Core

Ski 2 x 1000m, rest 1:30 min @ high consistent effort

3:29.7 (1:44.8 avg/500m)
3:30.3 (1:45.1 avg/500m)

Rest 4 min

Bike 2 x 80 Cals, rest 1:30 min @ high consistent effort

4:56, 4:56

+

3 sets

30 sec Hollow Rock

15 Straddle V-Ups

15 V-Ups

45 sec Arch Body Rock

Complete. 1:1 work/rest

P.M. MAP 7

20 min AMRAP

5 Power Clean, 165# (go to singles early, if not from the start for pacing purposes)

10 Toes to Bar

15 Wallball, 20#

13+7 (2 t2b)