2-5 October

Tues 10-2-2012
off, took a quick swim and then hot soak/stretch

Weds 10-3-2012
3 rounds For time @90%
10 burpees
Row 250m TIME: 4:51
(Rest 4 min)

7 min amrap @95%
Row 250m
15 kbs 1.5 pood RDS: 3 + 250m/13kbs
(Rest 4 min)

7 min amrap @95%
30 double unders
20 walking lunges
10 push ups RDS: 5 + 30du/8 lunge

Thurs 10-4-2012
ran at the football field track, cold/rainy. effort up although times got worse.
6 x 800m run increasing intensity, rest 2 min
TIMES: 3:17-3:23-3:29-3:34-3:38-3:45

Fri 10-5-2012
off