14 February

Training (230p)

A. 2m Each Station Moderate Pace / 30 Second Transition
-Row 
-Bike
-Ski
-Run (25 Out - 25 Back)

B. 2m Each Station Max Effort / 30 Second Transition
-Row (48 Cals)
-Bike (40 Cals)
-Ski (43 Cals)
-Run (9 Laps + 10 Yards) = 46)
=177 Total Reps

C. 14m Clock Counting Down
Establish 5 Separate Loads
5 Rep Max TnG C&J (205#)
10 TnG DL (365#)
3 Rep TnG C&J (225#)
10 TnG DL (315#)
1 Clean and Jerk (265#)
=1,375#

D1. 10 Chin-Ups
30 Second Rest
D2. 10 Hammer Curls (45#)
30 Second Rest
D3. 20 GHD Sit-ups
Rest 30 Seconds, x3
*Complete