W1
Friday- January 9, 2014

A.M. LP Row + Row Easy P.M. Power Oly/Press CP + EMOM MAP
A.M.
Row 30 sec ALL OUT, rest 3 min x 5
+
Row 2 min @ 1:50/500m
rest 2 min
x 5

P.M.
A1. Deficit Strict HSPU’s, 5 x 5, rest 30 sec *add as much depth as possible for 5 unbroken
A2. Power Snatch, 5 x 3 TnG, rest 3 min
+
30 min EMOM
1st- 15 Wall Ball, 20#
2nd- 15 KB Swings, 53#
3rd- 10 Box Jumps, 24” Step down

RESULTS:

AM.
170, 170, 171, 171, 170

+
A1. This didn't go well. I think I finished with a 3" def. just died out
30 min EMOM
Never got REALLY bad. More irratating than anything.