November 24th, 2012

Workout of the Day

A. Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk

B. Three rounds for time of:

275/185 lb Deadlift x 15 reps

Handstand Push-Ups x 20 reps

Pull-Ups x 25 reps

Double-Unders x 30 reps

C. Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort.

A. 195 - jerk felt good, right shoulder still really tight.  But it is getting better.

B. 32:33
Got 10 unbroken kipping HSPUs first round, a PR. HSPUs and pull-ups (could not seem to get my butter flys going STILL) were the slowest.  Double-unders (only 30? Crap!) also came hard.

C. Rowed 4K in 15:35