6-9 nov

Tues 11-6-2012 off

Weds 11-7-2012
3 x 10 min amrap 85%/ rest 4 min

Row 250m
10 burpees

5 rds + 225m 

10 kbs 1.5 pood
10 push ups
50 double unders

6 rds 

(outside, freezing, took until 4th round for du to click)

Row 250m
5 ring dips

5 strict chin ups --these were pretty slow

5 rds

Thurs 11-8-2012

Run 3k time trial on track -- 22.5 laps of the 1/12 mile track. 

TIME: 14:55 

coming in from the cold, didn't warm up enough for this. 

+
AMSAP static towel hang (hang towels on pull up bar and hang on);
accumulate 5 min for time

crippling to hands. 

Fri 11-9-2012 off