5-21

Wed 5-21-2014

AM
Row 500 m @ 1:52
rest 2 min x 6
ok, all at 1:51.6-7+
Run 100 m
1 RC game pace
rest walk 90 sec x 8
ok, all 48-50 sec, not sure actual distance of run

PM
HS walk practice - 10-15 min to get dialed in
money, felt great, no falls+
EMOM - 18 min
1 - 16 pistols alt'ing ok
2 - pull ups x 10 good
3 - HSPU strict x 6 good
(all at game pace tempo - good warm up prior)
+
3 rds for time @ high effort:
10 burpee over bar
10 FS - 135#
4:30
this was hard, fs were slow