Sept 11th

AM -  Rowing LP2/LEnd

Row 400m @ 1:40-1:42/500m x 4 sets, rest 7-10 min - damper 5

averages were:

1:42.3

1:43.2

1:41.9

1:43.7

*tough pace for me to hold for 400m repeats

PM - MAP Scenario's (Running 1st each time)

Complete the following, each for time @ 85-90% effort:

Run 1k (goal is sub 4 min on each run)

4:04

+

5 min rest

+

Run 1k

3:58

+

5 min rest

+

5 rounds:

35 DU's

12 Thrusters @ 45lb

6 Chin-ups

6:07

+

5 min rest

+

3 rounds:

15 Russian KBS - 32kg

15 Burpees to 6" OH

5:03

+

5 min rest

+

For time:

GH Sit-ups - 20,15,10

Box Jumps (14") - 15,15,15

OHS @ 45lb - 20,15,10

Box Jumps (14") - 15,15,15

7:59, my legs were feeling it on this one!!