March 29th, 2017

AM 
10min AMRAP: 
15 Cal Row 
30 Double Unders 
rest 5min 
10min AMRAP: 
15 Cal Row 
10 Box Jumps (step down each rep) 


PM
A. Hand Stand Trap 3 Press; 8 reps x 5 sets; rest as needed bw sets 
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 5 sets; rest 2min 
C1. Planche Lean; 20 sec x 5 sets; rest 40 seconds 
C2. Tuck Front Lever; 10-15 sec x 5 sets; rest 60-90 seconds 
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 5 sets; rest 30 sec 
D2. Shoulder Extension Stretch; 60 sec x 5 sets; rest 30 seconds

AM. 

AMRAP1 - 7rd +4DU....felt really good during this. 1300cal average throughout. NO misses on DUs

AMRAP2 - Accidentally went 9min 6rds+ 5cals. Felt good here too. Rowing was same, 1300cals, steady on BJs. 


PM. Complete. Not a lot to report. Everything feels pretty good. Armpit/Lat almost completely pain free on pull ups.