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Friday 141107


Despite not having joined Sanctify very long ago, Mary K. was still super-eager to participate in B4B on Saturday. Understandably, she had to keep the weight very light as she just learned the C&J that morning. My favorite comment from her after she finished Grace: "I only wish I could've put more weight on the bar!" You're gonna do just fine here Mary!
Fitness

A. Front Squat: 3x10, AHAP, 3:00 clock

Notes: Last week you did 3x8 so don't expect to up the weight very much this week because of the additional reps. No failed reps!

For time:
800m row buy-in
then,
3 rounds of
50 KBS, 24/16kg
30 Alt.'g lunges w/KB, 24/16
15 TTB

Performance

A. TnG push press, build to a tough 5 in 12mins
B1. 10-15 T2B; rest 20sec
B2. 8-10 S-OH, 155/95; rest 20sec
B3. amrap UB muscle-ups; rest 20sec
B4. 10 burpees; rest 3-4mins x 4sets
+
AD 30sec @90% aerobic
rest walk 30sec
x10

Notes:
- all row sets same pace
- with only 30 sec rest you'll have to get out of the erg, walk around, and then strap back in quickly

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