Friday 7/12/2013

Trained at CrossFit Apollo

11am
WU- 1000m Row = Dynamic Stretches

1. BSQ; build to tough double- #125,#145,#155,#175, #185 (raw)
+
3sets
15 WB
15 Burpee
15 Box J 24"
1:00 rest

2:14,2:10,2:18

2pm
Arc Traner - warm up 3min + 4 short sprints

Set 1- stay above 650watt for as long as  possible- 16s :51
rest 5min
Set 2- stay above 650watt for as long as possible- 16s :76