Tuesday October 25, 2011

part 1
Swim 50 m @ 90%
rest 45 sec x 15
PWO - food - 25P/45C

part 2
amrap in 8 min @ 70%:
3 unbroken muscle ups
10 GHD sit ups
15 double unders
rest 3 min
amrap in 8 min @ 70%:
run 200 m - be light on feet
6 x 30" box jumps - jump up, step down
10 unbroken COVP chin ups
rest 3 min
amrap in 8 min @ 70%:
row 150 m, sit tall, work on using legs
airdyne 20 cals
PWO - shake - 30P/80C

A. 4 rounds
B. 5 rounds + 200m run
C. 5 rounds (no kcal counter on the airdyne so subbed for 60 sec @ 7rmp)