Open Week 3 Day 2

3/10/15

1.  Weakness Warm-Up
100 cal Assault bike

Time- 19:33

2.  MetCon
40 Bar-facing Burpees
20 DL @185#125#  (10/5/5)
20 Bar-facing Burpees
10 DL  (5/5)
10 Barfing Burpees
5 DL

Time- 11:41

3.  Oly
EMOM for 6 Rounds:
3 Back Squats @70% +5# from last time (170#)
3 @175/175/175/175/175/175#

4.  Interval Work
AMRAP 4 minutes x 3 with 2 minutes rest between
12 S2O @75#55# (shoulders were tired from yesterday)
12 Box Jumps
12 cal Row

1+24/1+28/2+1 (rebounding BJ on last round)

Total workout time- 1:48
Ave HR- 112, Peak HR- 170, min HR- 60, total cal- 771