OPT Nov 28

TRAINING:

4 minutes of work @ 80-85% aerobic effort:
1 muscle-up
25 double unders

--4 min active rest

4 min work @ 80-85%:
3 ring dips
10/arm KB Snatch - 16kg

--4 min active rest

4 min work @ 80-85%:
5 Power Snatch - 65lb
15 Box Jumps - 24" - step down each rep

--4 min active rest

4 min work @ 80-85%;
Run 100m
6 Wall Balls - 20#/10ft

RESULTS:
7 rounds + 1 mu (had a lot of trips today on du's)
+
run
+
4 rds
+
row
+
4 rds (box jumps felt better than last time even though today was more reps)
+
run
+
5 rds + 50 m (been a while since I have thrown the 20# ball, felt heavier than I remember)