12-16

Mon 12-16-2013

am session: single digit temps, had to move the rower into the house.
Row 500m @1:52 pace
Rest 2 min, x 12
times: 1:51.7,9,7,7,9,8,8,7,8,8,7,7

pm session (at Stone Coast)
8 min @80%:

300m row
8 ub power snatch 85#
4 rds + 20m

rest 4 min
8 min @80%:

2 min chin ups 50
2 min toes to bar 29 lot of singles -- tired grip
2 min double unders 120
2 min burpees 28

rest 4 min
At 90% effort:

30-20-10
box jump step-downs 24"
ball slams 16#
5:08

rest 4 min
8 min @90%:

0.3 mile AD
15 db push press 45#
3 rds + 0.3mi -- 15 push press challenging at that weight