5-17-12

Posted: May 17, 2012 in Wod

AM Session:

Rowing

12x sets (1:00 on; 1:00 off)

3855M total rowed

set a 1:35 pace boat

PM Session:

Bench/Squat work (to be performed with a continuous running clock)

Speed work @ 50% 8×5 EMOM

155/225

Power Work @ 70% 3×6 3×6 *Every 2 minutes

225/315

Strength Work @ 85% 3×2 *Every 80 seconds

265/385

finished with

EMOM for 10 minutes perform 5x UB Muscle ups

5/5/5/5/5/3/4/4/4/4

*hip flexor prohibits L-sits right now, other stabilization work must be done

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