Wednesday, January 6

Wednesday Vertical Push/Pull + Tester + Easy Run Flush
A1. Wtd Ring Push Ups, 4 x 6-8, rest 20 sec
A2. Plyo Push Ups, 4 x AMRAP in 20 sec, rest 20 sec
A3. Negative Only Pull Up @ 50A0, 4 x 3 reps, rest 20 sec **5 sec down, assist up
A4. Ring Rows, 4 x AMRAP in 20 sec, rest 60 sec
+
12 min AMRAP
20 Double Unders
5 Burpee Box Jumps, 24”
20 Double Unders
10 Power Snatch, 75#
+
12-15 min easy run constant jog  

A1: used a 25# plate really fatigued my arms but I pushed through and did all reps, probably should have started lighter. 
A2: my arms were spent from A1, I got 14,9,6,5. 
A3: all felt good, last set was hard and the last rep was a burner
A4: 16, 17, 15, 16

AMRAP:

3 rds and 3 reps.  Dubs were hard today some sets I'd go unbroken and some I'd get 1 and 2 at a time. Felt like I spent more time on dubs than anything else. Went unbroken on the pwr Snatches each time

Jog:
 Felt good did over a mile concentrated on just a steady light jog with no stopping.