Monday, 4.29.13

Skill:          Muscle Ups-1,1,1,1        Rope Climbs- 1,1,1,1,1

Strength: 

Back Squat- 100x5, 150x4, 175x3, 195x2, 205x1, 213x3 (PR...215), 195x5 (PR... 194 next), 170x7 (172 next)

Weighted Pull Ups: 5x5, 16x4, 23x3, 32.5x2, 45x1, 29x3 (31 next), 22x5 (23), 15x7

Conditioning: 3 Rounds of
-30 Kettlebell Swings @ 62lbs
-20 Box Jumps @ 20in
-50 Double Unders

9:46 rx'd (First set of KB swings were unbroken)

LATER

Conditioning #2: 5 Rounds of
-30 Wall Balls (if WB not done in 1min, there is a 1000m Row or 800m Run Penalty)
-1:00 rest

All wall Balls done unbroken, and NO PENALTIES! BBBOOOMM!

Strength/Conditioning: 

-5x10 @ 30inch box jump

-7x3 tire flips @ #3 tire