130905

AM

5 min run Z1 1k

+

400m run @90%

rest walk 2 min

x5 1:28, 1:24, 1:24, 1:24, 1:25 

+

5 min run easy 800m - calves a little crampy at first, but eased off

PM

3 sets:

3 TnG power cleans tough 225#

5 burpees AFAP

15 sec AD max effort 13.15.16 - this shit got hot... Real nice combo

rest 4 min

+

4 sets:

row 30 sec @99% 179.178.180 meters

rest 4 min