cfnyc

friday:

20 min partner amrap:

partner 1 runs 400m
partner 2 does an amrap of:
10 american KB swing (24kg)
10 burpeers

switch

started on the kbs/burpee. Reps were: 40 ; 45 ; 45 ; 35 ; 40. Did a total of 4 runs

then

6 rounds of:

1 min plank (pushup position, with palms on floor)
1 min rest

saturday:

14.4 test

60 calorie row
50 t2b
40 wallballs (20#)
30 cleans (135#)
20 muscle ups

174 reps (vs 167 at the open). went to singles all the way through on the t2b, which helped a lot. had 4 mins to go when i started the cleans, should have been able to knock out all 30 but lacked the mental fortitude. I guess i should be happy with an improvement.  Good 3 day cycle. rest tomorrow.