Oct 5-8, 2017

Oct 5

After a long warm up we hit this

50 Assault Bike Calories

100 Double Unders

Sandbag Run, 50 lbs, 800 m

100 Double Unders

50 Assault Bike Calories

Oct 6

Another long warm up, OHS and Snatch Balance and then this

15:00 AMRAP:

12 Dumbbell Lunges, 50 lbs

9 Dumbbell Clean & Jerks, 50 lbs

6 Bar Muscle-ups

Tough one.  I got 4 rounds + 21 reps at Rx

Oct 7

Day off

Oct 8

Run 800 Meter for 00:03:07

Rest for 00:02:00

Run 800 Meter for 00:03:04

Rest for 00:02:00

Run 800 Meter for 00:03:12

Rest for 00:02:00

Run 800 Meter for 00:03:13

Rest for 00:05:00

1

Run 200 Meter for 00:00:37

Rest for 00:02:00

Run 200 Meter for 00:00:38

Rest for 00:02:00

Run 200 Meter for 00:00:36

Rest for 00:02:00

Run 200 Meter for 00:00:35

Finished