[Tuesday] 03.25.14- AM DL + AD and PM Metcon

AM
[A] 5 min EMOM
DL (#315)

[B] Wtd Supinated Chin-ups @ 21X0
1.1.1.1 x 3;Rest 2 mins
15, 20, 25(x2)

[C] AD Intervals
5 min AD @ Z1
+
AD 60 sec @ 90% (77rpm)
AD slow spin 60sec (50rpm)
x8
(Rest 2 min after 4 sets)

PM
[A] Snatch Grip DL + Snatch Pull
1.1 x 3; Rest 20 sec; Rest 2 mins btw sets
185, 195, 205

[B] 7 min AMRAP
1 KBS (1.5 pd)
1 BJ (30")
2 KBS
2 BJ......

9 +15

[C] 100 Atomic Sit-ups for Time:
4:30