Wednesday, January 20

A1. Wtd Push Ups, 4 x 6-8, rest 5 sec
A2. Plyo Push Ups, 4 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 4 x 6-8, rest 60 sec
+
15 min AMRAP
50 Double Unders
20 Toes to Bar
50 Wall Ball, 20#
20 Box Jumps, 24"
+
12-15 min easy run constant jog

A1: 15# finished all sets was slit toe hard ar the end
A2: 18, 15, 17, 15
A3: felt better still had trouble holding the 5 sec down towards the end of the sets
A4: felt hard just not used to them didn't get all eight on the last set

AMRAP: 1 round and 63 reps
Dubs sucked and did t2b up in sets of 5 at a time before dropping down.