3/24/15 Tuesday

A. amrap 5 @70%- sustainable pace, think of it like a WOD / Warmup

5 Power Snatch’s (95/63)

10 Wall Balls 20/14 to 10′

20 Double Unders

3+5

 rest 10 min, and set up for wod below 

B. 31:29 my back was really sore from yesterday's deadlifts  and was on fire during the workout.  Went slow on box jumps to try to save knee.  Thrusters killed me had to single 8 of the 10 @123.  

row 30 calories 

20 burpee box jump overs (24/20)

10 Thrusters (185/123)

rest 1 min 

Row 40 calories 

30 burpee box jump overs (24/20)

20 Thrusters (135/93)

rest 2 min 

Row 50 calories 

40 burpee box jump overs 

30 thrusters (95/63)

C. TGU – 20 alt reps, light weight

D. Recovery Work