Oct 2nd

Tuesday 

AM -  Rowing LP2/LEnd

3 sets:

Row 45 sec @ 97% - damper 5

45 sec rest on Rower

Row 45 sec @ 97% - damper 5

8 min rest

226m/1:39.5 ave

220m/1:42.1 ave

+

224m/1:40.3 ave

220m/1:42.3 ave

+

223m/1:41.0 ave

216m/1:44.0 ave

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

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

Run 2k - sub 9 min

8:57

+

10 min rest

+

For time @ 85-90%:

DU's - 100,100,100

Wall Balls (14# to 9 ft) - 21,15,9

C2B Chin-ups - 9,9,9

7:39

+

10 min rest

+

21,15,9 @ 85-90%:

Power Clean @ 65lb

Bar Facing Burpees

6:06