140809

Saturday- A.M. MAP Run/Row P.M. MAP Varied
Row 1000m
rest 3 min
Run 800m
rest 3 min
x 3
*goal is consistent times across the board
3:33.3, 3:30

3:34.6, 3:40

3:37.0, 3:45

P.M.
5 sets @ high aerobic effort
Air Dyne 2 min
20 Wall Ball, 20#
5 Man Maker’s, 30# DB’s
3 x 5 Unbroken Toes to Bar
5 Single Muscle Ups
rest 5 min b/w sets
*change order every time through it, try to keep consistent times

5:00, 5:01, 5:30, 5:56, 5:43