9/17/13

Today was a fun workout. I'm pretty sore from yesterday, but once I got rolling I felt pretty good.

4:00 AMRAP:
500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3 minutes...

6:00 AMRAP:

500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

Rest 3 minutes:

For Time:

500m Row
10 Burpees-over-bar
20 Toes-to-bar
30 Shoulder-to-overhead (115#)
40 KB Swings (53#)
50 Double-unders

17 Shoulder-to-Overhead
30 Shoulder-to-Overhead
9.09.

Solid conditioning, I felt pretty good. The shoulder-to-overhead were by far the most challenging movement of this workout.

Rest 5 minutes then...

100 Med-ball Twists (20#)
-65/15/20