TUESDAY 12/24

Rack Seq

A. Front Squat: 2 x 3; rest 3 min 235LBS. 

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B. 6 rounds @100%: (make transitions very fast)

amrap unbroken Muscle Ups

7 Burpees AFAP

150m Row Sprint

rest 4 min b/t rounds.

R1: 1:20 4MU's
R2: 1:12 4MU's
R3: 1:20 4MU's
R4: 1:12 4MU's
R5: 1:14 4MU's
R6: 1:17 4MU's

FELT GREAT ON THESE. TIME DIFFERENCES CAME FROM TRANSITIONS AND EQUIPMENT. 

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C. "Oxy" Back Squats: 5 x 40 sec work/40 sec rest @strict 2020 tempo

notes-you should get 10 reps in 40 sec - slow down the speed if you are getting more than 10. Use the same wt. as last week again (only 1 series today).

Oxy Squats @ 25% (85LBS.)

Avg. HR 140
Max. HR 144