Sat 12NOV16

AM
Row 500m @85% Aer
Rest walk 90 sec
x 12
– rest 6 min after 6 sets

1:48.3
1:48.5
1:48.4
1:48.3
1:48.3
1:48.2
1:48.1
1:48.1
1:48.5
1:48.4
1:48.3
1:48.3

PM
A) Push Press: 3,2,1,3,2,1,3,2,1; rest as needed

215, 225, 240
230, 250, 265
240, 260, 275

B)
30 min amrap:
AB 50 cals
15 burpee
15 bj – 30″

6 + 57 (7 burpees)

– AB kept at 70 rpm. Off around 2:50.
– step down on box jumps.
– Pushed the pace the last bit of AB and burpees.

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