December 28th, 2016

A. Split Jerk; 10 singles @ heavier load than last week
B. 20min focused on Thoracic Mobility 
+
For Time: 
1000m Row 
50 Strict HSPUs 
rest 10min 
For Time: 
2k Bike 
30 Muscle Ups 
rest 10min 
For Time: 
600m Run 
60 C2B  
+
C1. Feet elevated back bridge hold; 24 seconds x5; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x5; rest 2 min

A. 315...most Ive done in over a year, did 305 last week. 
B. completed

Row/HSPU - 6:58, row was 3:24...HSPU took too long, opened with 15-9. 

Bike/MU - 7:52, bike was 3:17...started 5/5/4/4 on MU, can't remember rest

Run/C2B - 6:22, run was 3:12 done on true form, 12/12/9...then 5 and 4s. 

C. Completed