Fri 30JUN17

IF3 – Day 1

Testing:
event 1:
total time:
Run 800 m; rest 90 sec; Run 800 m

rest 20 min and move to Event 2:

event 2:
total load:
Clean x 1/FS x 3 – build to a max in 5 min

rest 20 min and move to Event 3:

event 3:
for time:
5 rounds for time: 500 m row, 12 unbroken TTB, 20 HSPU

AM
30 sec Ski @85% aero
30 sec rest walk
x32

PM
Run 1: 2:26
Run 2: 2:16
Total time: 4:42
– MapMyRun said the block I looped was .78km so just shy of 800m. These burned.

Clean x1 + FS x3
330
– started with empty bar and built 135, 185, 225, 265, 295, 330 went for it and hit it as time expired. Felt GREAT to hit this. Was super tough but fought.

5 RFT
18:32
Rows were all around 1:45 pace
T2B all unbroken
HSPU all 10/10
– midline workout for me! Maybe over paced too much.

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