1600, Monday, 12 November 2012

Warm Up

Press: 5 x 5 x 3 x 3 x 1 x 1

Met Con:

4 rounds for tiome

Row 500 m
Run  400 m

1200, Sunday, 11 November 2012

Warm up

10 x 10 weighted pull up
5 x 20   Push ups
10 x 40 sit ups

2k row at 1:55 pace
2 mile run