Mon 9-30-2013
AM
row 400m @90% aer
rest 1 min
x10
1:33.0, -30.9, 32.9, 31.5, 30.8, 31.3, 31.3, 31.7, 31.7, 29.8
PM
5 min @ 80-90%/ rest 3 min:
row 400m @90% aer
rest 1 min
x10
1:33.0, -30.9, 32.9, 31.5, 30.8, 31.3, 31.3, 31.7, 31.7, 29.8
PM
5 min @ 80-90%/ rest 3 min:
row 150m
5 kb swings 1.5pd
10 pushups
5 kb swings 1.5pd
10 pushups
3 rds + 150m/5/6
run 200 m
3 MU's
FW - 2pd one hand, 1.5pd other hand 50m, switch at 25 m
run 200 m
3 MU's
FW - 2pd one hand, 1.5pd other hand 50m, switch at 25 m
2 rds + 120m
0.2 mile AD
10 burpees
7 chin ups
0.2 mile AD
10 burpees
7 chin ups
3 rds + 0.02mi
HS walk 10 m
10 pistols total
60 DU's unbroken
HS walk 10 m
10 pistols total
60 DU's unbroken
2rds + 2m
AD for cals aer
AD for cals aer
1.63 miles
5 ub toes to bar
20 DU's
5 ub toes to bar
20 DU's
8 rds + 5/1 reps
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