Friday, November 4

Friday

A1. Half Kneeling Single Arm Landmine Press @ 20X2, 4 x 6-8, rest as needed b/w arms

A2. Supinated Grip Chin Up, 4 x 2-3 unbroken, rest 2 min

+

Bike 60 sec MAX EFFORT for Cals

Rest 2 min exactly

For time:

2 rounds

25 Wallball, 20#

15 Box Jumps, 20”

As soon as you finish

Run 400m for time:

(3 separate scores- 1) Cals on bike 2) 2 rounds for time 3) 400m run

A1: 45# plate on a 45# bar

A2: 3, 2, 2, 2 for 2 1/2 on sets 2 and 3

Didn't have a bike, so I rowed for 1 min.

on the rower screen said, time: 1:04, pace: 1:46/500m, 304 meters, 40 s/m

2 rounds: clock messed up I went straight through the 1st round didn't break anything up, second round broke up the wall balls and the kettle bells, it was close to 4 mins I was exhausted I powered through this and think it was lower than 4 mins

400m: 1:51