W10
Saturday- August 16, 2014

Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg
20-30 sec Ring HS Hold
+
5 sets @ consistent effort
25 Cal Air Dyne
12 Toes to Bar
20 Wall Ball, 20#
20 Box Jumps, 24”
20 Alternating DB Snatch, 45#
rest 5 min b/w sets
*mix and match the order every time through

RESULTS: 
Gymnastic warm up felt good. Did the pistols in flats they felt alright. Really trying concentrate on pushing my knee out over my toe and reaching to the front.
+
25 Cal Air Dyne
12 Toes to Bar
20 Wall Ball, 20#
20 Box Jumps, 24”
20 Alternating DB Snatch, 45#
4:05

DB
Box jump
Wall Ball
T2B
AD
4:38

Wall Ball
T2B
AD
DB
Box Jump
4:50

T2B
Box Jump
DB
AD
Wall Ball
4:38

Box Jump
AD
Wall Ball
DB
T2B
4:27

I went unbroken on everything. I really seemed to depend on where in the order the bike came in. Struggled a bit on that. But I felt like I did I good job of not waiting time on transitions. I went from station to station and got started as soon as I got there.