Fri 30SAT15

9:00 AM
AD 30 sec @90%
AD slow spin 30 sec
x 36

3:00 PM
FT:
50 PC&J – 95#
Score:
2:59
– Paced too much. Split up 15/15/10/10. Last 10 were by far the fastest. Paced it too much. Some quad burnage (see notes).

rest 10 min

6 min amrap @HARD effort:
Row 1k
Amrap HSPU in remaining time
Score:
30 HSPU
– Row was 3:22.7. Kept at about 1:40 sec/500m pace.
– HSPU’s broken up 10/7/5/5/3.

rest 10 min

FT:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

Score:
3:58
– All DU’s UB. See notes.

Notes:
Felt great in am. Started to warm up during the pm session and my legs, especially my quads, were super sore. My legs felt heavy and tight. Burned on the PC&J’s, the row, and the burpees.

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