April 12th, 2017

30 Sec Assault Bike @ 500+ watts 
30 Sec Rest 
30 Sec Double Unders 
30 Sec Rest 
30 Sec Row @ 1:39 pace 
30 Sec Rest 
30 Sec Burpees over Bar 
30 Sec Rest 
x8 sets 
(32 total min) 


Started off feeling great. Burpees get my heart rate up, bike, i maintain, DUs and row bring it down a bit. these are gonna get for real when we get to 36 and 40. Completed 10 burpees each round. 12 last round. 55-57 DUs 

A1. Strict Muscle up; 4 reps x 5 sets; rest 1min 
A2. Strict Weighted Vest HSPUs; 10 reps for time x 5 sets; rest 2min 
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x4, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x4; rest 2m 
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x4; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 4; rest 2
D1. Bent Arm Shoulder Extension Stretch; 35 sec x 4 sets; rest 10 sec (bottom of korean dip hold) 
D2. Tuck Front Lever; 17 sec x 4 sets; rest 90 seconds

A1. Complete
A2. Did all these from hands, no vest. no pain in wrist, just felt tight
B1. done
B2. Only finished 3 rds. 8 an then 7 in 4th and 5th round
C1. Completed
C2. Completed
D1. These are hard. BIG stretch here. really feel it. 
D2. Done.