midweek

Tuesday 11-20-2012 off


Weds 11-21-2012
at 90%

10 min amrap
10 no push up burpee box jumps 20"
10 toes to bar
20 walking lunges
5 rds + 10 npubbj

rest 6 min (actual rest --5 min)

10 min amrap
double unders 539.
started trying a longer rope out, didn't work, switched halfway.

rest 6 min (actual 5 min)

10 min amrap:
5 strict chin ups
10 push ups15 air squats
10rd + 3 chin


Thurs 11-22-2012
Row 500m @1:55-1:57 pace
Rest 90 seconds
x10
1:56.4, 5.8, 5.8, 5.8, 5.6, 5.7, 5.5, 5.8, 5.9, 5.1
Fri 11-23-2012 off