Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Back Squat w/ Chains, 3/min for 9 min @ 60% + chains

C. Deadlift w/ bands, 1/10 sec for 15 reps @ 55% + bands

**B and C focus on moving bar as fast as possible

**C- drop from top

+

2 sets

Row 1000m @ same as last week

Rest 15 sec

12 Power Snatch, 75#

Rest 60 sec

Bike 50 Cals @ same as last week

Rest 15 sec

15 Wallball, 20-30#- unbroken

Rest 2 min

A. Done

B. 225+ 58# chains

C. 225 plus bands (felt strong here)

12:08

12:46

Totally misread the wall ball part of the wod, did 20 at 30# not unbroken. These actually broke me. Lol! Just when I thought I was getting better at WB, these kicked my butt! Felt so heavy I was jumping with every rep almost as hard as I could.

Rows were a consistent 2:03 pace both times

AD 280 watts round 1

245 watts round 2