3/13

Tuesday - AM - LEnd tester, PM - MAP Scenarios
AM
For time:
Muscle-ups - 9,7,5,3
Thruster (95lb) - 15,15,15,15


Results:
t=5:55
notes: tried to go unbroken and failed many times.  My triceps were fried still from Sat and had nothing on MUs. Failed on the 7th Mus of round 2 and then mostly singles from there.  Almost failed a press on thrusters.  Need these arms to recover by Sat 

PM - stretch/roll your feet and calfs pre/during/post session
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
3 rounds @ high aerobic effort:
15 Chest to Bar Chin-ups
15 Burpees to 6" overhead
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort
+
5 min recovery
+
21,18,15,12,9,6,3 rep rds @ high aerobic effort:
Wall Balls - 20#
KBS - 24kg
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort:


Results:
Airdyne's felt good
part 1 = 3:33 - pretty smoked but recovered in 5min
part 2 = 6:31 - AFAP

Wed - off