AM - Rowing LP2/LEnd
Row 50 seconds @ 500m PR x 5 sets, rest 6 min b/t sets - damper 5
1st set 251m, 2nd thru 5th set 252m
All 500m paces between 1:39.2 and 1:39.7
Felt MUCH better today than last Tuesday's
PM - MAP Scenario's (Running 1st each time)
Complete the following, each for time @ 85-90% effort:
Run 1 mile
7:18 with lots of turn arounds but felt great
+
7 min rest
+
21,15,9 rep rds for time:
Wall Balls - 14# to 9 ft
Burpees - no jump @ top
Box Jumps - 24" - step down
6:50
+
7 min rest
+
4 rounds for time:
100 Double Unders
10 DL @ 135lb
6:47 had some trips on the du's along the way
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