140830

Saturday- A.M. MAP Row 30/30’s P.M. Mixed Aerobic/Core/Stability + LE x 3
A.M.
30 sec Row @ 90% aerobic effort
30 sec Row @ 50%
x 23
*note pace/500m- keep consistent throughout.
Avg 500 (total): 1:56,  

90%: 1:46 pace

50%: 2:08 pace

5946m total

P.M.
20 min @ aerobic effort
50m Farmer's Carry, 70#/hand
50 Double Unders
10 GH Sit Ups
20m HS Walk
20 steps Walking Lunges

5+25 m 
+
3 sets @ 97%
8 TnG Squat Clean to OH, 135#
25 sec Air Dyne Sprint
rest 6 min b/w sets

:52, :51, :51