Thursday 8.08.13

A.M. Session

Strength:
Back Squat (3's at 70, 80, and 90% of 405):
- Warm Ups:  75x8, 165x6, 255x4
- Work Sets:  284x3, 324x3, 365x3

Ring Rows:
- +10x 5, 5, 5, 5, 5- I'll move up to 15 lbs next week.

Conditioning:
5 Rounds of:
- 1:00 to get 30 Russion KB Swings @ 70 lbs
- 1:00 rest
* For every round where 30 reps are not completed perform 15 burpees at the end
Score:  All rounds completed, no burpee penalties.

P.M. Session

AMRAP in 20:00 of:
- 100 Single Unders
- 10 Hanging Leg Raises
- 8 DB Crunches
- 6 Evil Wheels
Score:  7 rounds