January 27, 2016

Did good shoulder mobility warmup (in class, while coaching) then some bb snatch drills. Did Back Squat warmup 2 reps E30SEC x 5 Min, 2 Reps EMOM x 5 Min (#170).

*All at 90-95% effort for time frame (HR under 175)
20min AMRAP: 
Row 300m 
10 Thrusters @ 65# 
10 Burpees 

• Completed 5 Rounds + 300 M + 4 Thrusters
• All sets all Thrusters UNBROKEN
• Breakdown:
• Round 1: 2:53 (Row 1:21.7)
• Round 2: 3:35 (Row 1:25.2)
• Round 3: 3:50 (Row 1:25.0)
• Round 4: 3:52 (Row 1:25.1)
• Round 5: 3:50 (Row 1:25.5)
• Round 6: 2:00 - Row 1:25.6 + 4 Thrusters

+
20min AMRAP: 
Row 300m 
10 OHS @ 65# 
10 Burpees 

• Completed 5 Rounds + 264M Row
• All OHS sets UNBROKEN
• Breakdown:
• Round 1: 3:14 (Row 1:25.6)
• Round 2: 3:27 (Row 1:26.4)
• Round 3: 3:47 (Row 1:28.5)
• Round 4: 3:56 (Row 1:30.0)
• Round 5: 3:51 (Row 1:32.1)
• Round 6: 264 M Row

+
20min cooldown and movement session

• My lower back was pretty tight / seized up during this - spent about 10 min rolling out. Then we went for donuts.