Saturday December 3, 2011

AM
Run 400 m @ 90%
rest 4 min walk x 6 - work on form and same pace each time - use track to ensure pacing

4 hours rest minimum

Noon
3 rds for time:
Row 500 m
12 BWT DL
21 box jumps
(sub 8 min is goal)

6 hours rest minimum

PM
for reps:
"fight gone bad"

Results
1) 1:05, 1:10, 1:16, 1:20, 1:21, 1:27 (the first two felt strong, then the last 4 felt like I was pulling a light sled)
2) 10:11