Oct. 10th

Week 3 / Day 7

 Front Squat w/ Chains @10x0, 2 reps @50% + Chains x 8 sets, rest 1min
@137.5#'s Completed
+
5mins @85-90%
30sec Airdyne  - pace greater than 22.5mph
30sec CTD Burpees 10, 10, 10, 11, 11 reps
-rest 5mins
5mins @85-90%
30sec Row - pace sub 1m45s / 500m
30sec BJ- 30"- Step down every reps  9, 9, 9, 9, 9 reps
- rest 5mins
5mins @85-90%
50 DU's
5/arm KB Snatch @24kgs
Score: 4rds + 9 reps
- rest 5mins
5mins @85-90%
30sec Row  - pace sub 1m45s / 500m
30sec Wall Balls- 20#'s  12, 11, 12, 11, 11 reps
- rest 5mins
5mins @85-90%
30sec Airdyne  - pace greater than 22.5mph
30sec KBS- 32kgs  11, 11, 12, 11, 12 reps

Notes:

- For the MAP Scenarios I kept the the clock running continuously for the 30sec
- The scenarios felt great kept moving for every part