02/02/16

A - split jerk - 1 rep every 30 sec x 22 @ 72-77% (hold catch for 2 sec/rep)

started off with 115#, then finished with 105#

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B1 - DB thrusters x 12, rest 30 sec
15# unbroken

B2 - 6 slow HSPU negatives, minimum of 4 sec eccentric/rep), rest 3 min x 4 sets

Ouchhhhhhhhhhh

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C - AMRAP 6 min
6 chin over bar pull ups
6 burpees

Score: 4 rounds 9 reps

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Row 12 min @ 80-85%, rest off rower 2 min x 2 rounds (work on consistent stroke rate and breathing pattern)

Score: first 12 min was 133 cal, second 12 min was 122 cal (29 s/m)

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D1 - scap bar dips x 8-10, rest 30 sec
D2 -  scap pullups x 8-10, rest 30 sec
D3 - scap banded face pulls x 8-10, rest 30 sec

4 sets