Custom CrossFit Programming: Friday, 12/12/14

3 sets – 70-80%
AD 15cals
Side Bridge x 15-20sec (L)
Farmer’s carry, 40yd – 44# KB
Side Bridge x 15-20sec(R)
Ring Rows x 10 (tough-ish, but full ROM and UB sets)
rest 1min
+
rest\walk 3 additional min
+
3 sets – 70-80%
AD 15cals
5 Hang Power Clean – 53#
5 No Pushup No Jump Burpee
10 KBS – 35#
rest 2min

Airdyne in both sets felt pretty shitty, but worse in the second part of the workout. I felt super winded. The burpees were making me extremely nauseous.

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