Wednesday
A. 2 Negative Pull Ups w 5 sec decent/min for 9 min
B. 5 Clapping Push Ups/min for 11 min
C. Tuck Ups, 3 x 20 reps, rest as needed to go unbroken
D1. Chin Over Bar Hold- 3 x 10 sec **use assistance if needed **get 10 sec, not less, even if you need assistance
D2. Wall-Facing HS Hold, 3 x 20-30 sec **keep core tight, back hurts b/c you’re hyperextending
+
Run 400m @ 2:00, rest 1 min x 4A: completed all
B: 9 min mark 4 and 5 were hard
C: beyond 15 on 1st round, beyond 13 on 2nd, and beyond 11 on 3rd was all hard felt the burn.
D1: used box assist toes cramped probably from lack of water
D2: at the 25 sec mark felt my arms shake
Run: completed felt winded, did this at Ironsharp
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