Feb. 17-18

Between broken heating units, broken cars it's been hard to get it all done. Iv'e also been working on a video for the video contest CF HQ is doing. 

Feb-17
A. HS Walking Skill - 15min (play games, stack plates and walk up & down or do figure 8's) -
B. Rope Climb Skill - 15min (legless + w/ legs) -  I'll add this to the workout today 

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Mixed Cyclical Intervals (Run/Row/AD)
8-10min @ HR 140-160 BPM
2-3min passive recovery
x3-4 by feel
*I want you to base this session entirely on your subjective recovery - 1 rd AD, 200 cals in 9:30. 1 mile run on treadmill 8:00 pace. 10 min AD. 
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Mobility 20-30min


Feb-18
A. Power Sntach - 5 x 1.1.1.1.1; rest 20sec + 3min (heavy across) -205 lbs across, I actually miscounted and did 6 rds at 205. 
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For time @ 100% effort
7 TnG Snatch @ 135-155#
7 Burpee Box Jumps @ 24"
7 Muscle-ups
Rest 5-6min (complete recovery b/t rounds)
x4-5 - I only got 3 rds in, We got this on video for the shoot and were on a time schedule. 
1:10
1:20
1:30