slow cindy

Tues 11-27-2012 off

Weds 11-28-2012
20 min amrap @85%
5 strict rope chin ups
10 ring dips
15 goblet squats 1.5 pood
rounds: 8 + 5,5reps

Thurs 11-29-2012
Row 500m @1:52-1:55 pace
Rest 90 seconds
x8
Set times:

1. 1:52.4
2. 1:52.4
3. 1:52.5
4. 1:52.7
5. 1:52.7
6. 1:54.1
7. dnf
8. xx

Cut this with back spasms, started as soon as I started pulling with my back, which seems to be as soon as my legs got tired. Appt Monday with massage therapist, hope to get this sorted.

Fri 11-30-2012 off