3.Feb.2016

Try to employ some quality rowing technique today! 


A1. 3x1 wall walk into 20sec AMRAP strict pushups
A2. 3x1 rope pull w/knee raise
*rest 90sec

B. 8min AMRAP ladder @85% effort;
-row 700m, then;
-6 db front squats
-6 jumping pullups
-8 db front squats
-8 jumping pullups
….continue up the ladder by 2's

*rest/walk 4min

8min AMRAP @85% effort:
-10 db push press
-20 situps
-40 single unders

A1. 3x30sec AMRAP: hspu
A2. 3x1 rope ascent
*rest 90sec

B. 8min AMRAP ladder @85% effort;
-row 700m, then;
-6 thrusters (95/68)
-6 C2B pullups
-8 thrusters
-8 C2B pullups
….continue up the ladder by 2's

*rest/walk 4min

8min AMRAP @85% effort:
-12 power snatches (75/53)
-40 double unders

Notes:
1. show sustainability