Dec 15th

Saturday 

AM - MAP Scenario's (6-10 min x 3)

For time @ 90%:

1000m Row 

50 Thrusters @ 45lb

30 Chin-ups

7:41

row 4:10

Thrusters: 25, 9, 6, 10

Chins: 10, 5, 10, 5

row was well paced, maybe even a bit slow, shoulders burned more than legs on thrusters, but breathing felt good, muscles were tired. Did pull ups on a really slippery bar but was still pretty tired by this point. Overall felt good throughout. This is 36 seconds faster than the last time I tested this. I guess the key is to try hard but not too hard! Doing an unbroken jackie would be very cool sometime

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10 min rest

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3 rounds @ 90%:

1 minute Airdyne

1 minute Burpees to 6" OH 

Burpee reps: 22, 20, 19

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10 min rest

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3 rounds @ 90%:

Run 400m

21 KBS - 16kg

12 Chin-ups

8:52

Runs were much slower than I though they would be, kbs and chins unbroken, hamstrings were very fatigued on runs. 

PM - Z1 Running

10-15 minutes ankle, hip, and glute stretching

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20 minute Run @ 75% HR

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15 min Ice Bath

Will complete tonight