Friday 11/1/2013

warm up 1000m row + TGU x 6

1. DL 10x 2 @ 55% / 30sec rest ---used #185
2. PC TnG 3,3,3,3,3 -building so last 2 sets are tough--#115,125,135,145,155
3. KBS 15 UB x 3 /60sec--1.5pd
+
3 sets @ 90%
12 Push Jerk #95
90sec AD --about 30cal per set
rest 2:00
+
3sets @90%
10 Thrusters #75
90sec Row--about 355-365m per set
2:00 rest