Cycle 4 Day 11

2/9/15

1.  Primer
6 Rounds of "Cindy"

Time- 5:55

2.  MetCon
20 min AMRAP
12 C2B Pullups (sets of 3 or 4)
12 Power Snatch @75# 55# (6/6 or 8/4)
12 Box Jump Overs @24"

4 Rounds + 4 Reps

*had a little tachycardia from the box jumps

3.  Interval Work
4 min AMRAP                          (2+8)
8 Front Squat @125# 85#
8 Barfing Burpees

Rest 2 minutes

3 min AMRAP                          (2+6)
6 Front Squat @125# 85#
6 Barfing Burpees

Rest 90 seconds

2 min AMRAP                          (2+4)
4 Front Squat @125# 85#
4 Barfing Burpees

Rest 1 minute

1 min AMRAP                            (3 rds)
2 Front Squat @125# 85#
2 Barfing Burpees

4.  Bitch Work
Row 600m (3:03)
150 DU
Row 600m (2:46)

Time- 8:53