January 20, 2016

Had to cut out 20 min mobility / movement due to short time to train today. Did some solid hip mobility and 10 min Back Squat warmup (5 (85), 5 (105), 5 (135), 3 (155), 3 (175), 1 (195).

*All at 85-90% effort for time frame (HR under 170)
15min AMRAP: 
Row 300m 
10 Thrusters @ 65# 
10 Burpees 

• Completed 4 Rounds + 167 M Row
• All rounds Row took on average 1:12-1:22
• All rounds UNBROKEN
• Burpees were slowest, with step up to jump
• Breakdown:
• Rd1: 0:00-2:46 (2:46)
• Rd2: 2:46-6:18 (3:31)
• Rd3: 6:18-10:00 (3:42)
• Rd4: 10:00-13:51 (3:51)
• Rd5: 13:51-15:00 (167 m row)

+ (exactly 10 min rest)
15min AMRAP: 
Row 300m 
10 OHS @ 65# 
10 Burpees 

• Completed 4 Rounds + 79m row
• All rounds Row took on average 1:22
• All rounds UNBROKEN
• Burpees still slow
• Breakdown: 
• Rd1: 10:00-13:25 (3:25)
• Rd2: 13:25-17:03 (3:38)
• Rd3: 17:03-20:53 (3:50)
• Rd4: 20:53-24:30 (3:38)
• Rd 5: 24:30-25:00 (79m row)

+
20min cooldown and movement session (not completed)