Nov. 20th

Phase 1 / Cycle 3 / Day 4

10 x 1m30s Airdyne @90% / 1m30s Airdyne @50%
Distance= 9.26 miles     Calories= 418     Avg MPH > 22mph
+
3 sets @high effort:
30sec Power Snatch @75#'s
30sec rest
30sec Lateral Barbell Burpees
30sec rest
30sec Wall Balls- 30# / 10'
30sec rest

Scores:
Power Snatch- 11 reps, 12 reps, 12 reps
Lateral Burpees- 11 reps, 11 reps, 12 reps
Wall Balls- 15 reps, 15 reps, 15 reps

Notes:

- AD, was tough, I was able to maintain a 22mph pace
- the MAP, my breathing was up on this one