11-25

Mon 11-25-2013

AM
row 500m @90% aer
rest 1:15
x5
rest walk 6 min
x3
times: 1:52.2, 52.0, 52.1, 52.0, 51.9, 51.9, 51.8, 52.1*, 52.3, 51.9, 52.0, 51.9, 51.8, 51.9, 52.0***sets starred -- rowed a bit too hard/ over 90% effort. otherwise felt really good about pacing, breathing.
PM
For time @80-90%:
15-12-9-6-3
35# kb/arm strict press
burpees
8:32

(rest 5 min)

For time @80-90%:
2k row
7:57.4 felt effort was right-on here

rest 5 min

For time @80-90%:
1 mile AD
200 double unders
1 mile AD
10:46

rest 5 min

5 rounds for time @80-90%:
9 ring dips
15 box jumps 24"
6:09
hard not to red-line on box jumps by slowing down rather than taking breaks

Tue 11-26-2013 off