January 5th, 2017

A. Ankle Work (spend 15-20min on this) 
B1. Ring FLR w/ ext rotation bias; 35 sec x4; rest 1m 
B2. False Grip Passive Hang w/ breathing; 35 sec x4; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x4, rest 1m 
C2. False Grip ring to chest hold; 24 sec x4, rest 1m
+
5min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 
rest 5min 
5min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 

A-C - completed. Not much to report. These are still challenging so dose is good I think. 

AMRAP 1 - 1:38 row, 4 rounds + 3.....Definitely tired after getting off rower, but It seems like I catch my breathe as time goes. 

AMRAP 2 - 76 Cals. Trying to stay at 330ish watts. Really tough. Very cold in my garage. 

Had to stop here dues to time and kids.