052217

5K Row & 100 Air Squats – partition as needed

Time = 25:00 (1000M/25 Squats/1000/25/1000/25/1000/25/1000)

042817

Front Squat 3 x 3 for a max of 205#

021717

Franzilla

• 800M Run
• 9 Pull-ups
• 9 Thrusters (95#)
• 400M Run
• 15 Pull-ups
• 15 Thrusters
• 260M Run
• 21 Pull-ups
• 21 Thrusters

Scaled to 65# on Thrusters – Time = 16:16

011217

2000M Row = 8:06

Approximately 10 minutes of rest.

2000M Row = 8:23

010617

Front Squats w/ a Pause

5 sets x 4 reps – pause 3 seconds on first two reps

175# for all 5 sets

122016

This Will Suck – 20:00 AMRAP

• 35 Calories – Assault Bike
• 55 Wall Ball (20#)
• 75 Calories – Concept II Rower

Total Reps = 200

121716

After a week off due to elbow bursitis and extreme swelling of triceps and forearms, tomorrow I plan to return to Titanfit.

Sometimes it’s about the journey…