130912

AM

5 min run Z1 1000m

+

600m run @90%

rest walk 3 min

x4 2:08, 2:08, 2:11, 2:15

+

5 min run easy run/walk 600m

PM

3 sets:

5 TnG power snatch log clean at 165.175.175

4 burpees AFAP

20 sec AD @97% 16.13.16 cals

rest 4:30

+

4 sets:

row 40 sec @97% 227.228.229.230

rest 4:30