12-23

Mon 12-23-2013
AM
500m row @1:52
rest 2 min x15
set times: 1:51.6,7,7,7,7,8,8,6,6,8,5,8,7,6,7first set 29 strokes/min, the rest 27 s/m

PM

8 min @80%:
0.3 mile AD
12 thrusters 65#
4 rds + 0.3+/6 thrusters

rest 4 min

8 min @80%:
2 min walking lunges 71
2 min double unders 148
2 min db snatch 45# 50 -- effort >80%
2 min npubbj 16" 22 -- again, >80%

rest 4 min 

went too hard on the second half of pt 2 -- made pt 3 harder than it should've been

At 90% effort:
21-15-9
toes to bar
power cleans 115#
8:28

rest 4 min

8 min @100%:
row 1200m
amrap burpees to 45# bumper
33 burpees
Tue 12-24-2013 off