11/5/14

5th
A. Squat Snatch EMOM; Start at 60% of 1RM, add 10# per minute until failure

120#
130#
140#
150#
160#
170# - Failed

B. 1-arm KB overhead squat @32x1; 3-4/arm x4; Rest 75 seconds between arms

53# - 4, 4, 4, 4

C. WTD Glute Bridge @11x5; 6-8x4; Rest 2 minutes

225# - 8, 8, 8, 8

+
25 minutes 80% aerobic effort
100 meter waiter walk 1.5 pood per hand - 1 arm at a time
75 double unders
500 meter row

4 + 15m WW