W4
Saturday- July 5, 2014

UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 1-2; rest 20 sec (1RM if feeling good)
A2. Wtd CTB Pull Ups @ 30X0- 5 x 1-2; rest 2 min (1RM if feeling good)
+
10 min @ 80% effort
50 Double Unders
2 Muscle Ups
10 Steps Walking Lunges
rest 5 min
10 min @ 80% effort
Air Dyne
*every min get off and do 7 toes to bar
rest 5 min
10 min @ 80% effort
Row 200m
10 Kipping HSPU's

A1. 175x 2, 195x2, 205x1, 215x1, 225x1
A2. 25x2, 35x2, 53x1, 53x1, 58x1
+
7 Rounds + double Unders
Rest 5 minutes
Compete. 100 cal on the AD
Rest 5 minutes
6 rounds + 53 meters
Felt really good here. I was quick on all my transitions and felt like I could keep moving the whole time.