conditioning

broad jump. "lets practice pap, bro."

front sqat. the load is carried in different ways depending on comfort, and flexibility.

elbows drive upward.

even after 28 rounds she maintained under 2:00 average/:30!

alex resting.

swings.

dale "i dont work that hard on my own."

zach

aaron "i hate these the most."

kelly during "stoked to get yoked wednesdays"

steve, dale, aaron, zach, john:

warm up 10:00

2:00 rounds

1:00 rest of:

squats

pushups

kb swings

ball slams

burpees

atomic situps

5:00 rest

then:

dale row 2,000 meters

p1: 3 burpees, 15 calories, 15 yards bear crawls

p2: rack hold

4 rounds for time.

john/steve: 8:30

aaron/zach: 9:30

melissa, ellen:

warm up 10:00

x10 squats

x10 lunges

x5 wall squats

3 rounds

5x5 front squat @ 45#

+ 3 broad jumps

5x5 push press @ 45#

3 fspp @ 45#

15 yards bear crawls

5 rounds

then: because ellen is leaving town for a few days she wanted to sit on the row machine for a while. i prescribed a workout of:

:30 work @ 2:07 or faster

:90 rest @ 2:35

melissa and ellen both went out well. once the individual did not finish a round within a 2:07 average or better they could cooldown and leave. melissa lasted 21 rounds yielding 7800 meters. ellen lasted until the row machine stated 30 rounds is all it was going to count. her first hour on the row machine yielded 10,880 meters. good work ellen!

pcme:

warm up 20:00 tt position.

20:00 power test.

225 watts (tt position)

average heart rate: 187