141108

Saturday- A.M. Run fasted P.M. Low volume MAP 12/5’s
A.M.
Run 800m, rest 3 min x 5 **consistent times

***Spartan Race. Had a blast. Met one of your gym members: Brandon Renfroe. Talked for awhile. Really cool guy. 

P.M. 
12 min @ 80%
50 Unbroken DU’s x 2
20 Wall Ball, 20#
4 Muscle Ups

2+0. On 3rd round, tripped up at 46, and didn't get past it. On a positive note, the first 2 rounds were the best I've done with unbroken dubs. 
rest 5 min

12 min @ 80%
Row 250m
15 Smooth Toes to Bar
10 Burpee Box Jump Overs, 24"

4+0

rest 5 min
12 min @ 80%
Run 200m
10 Push Press, 115#
5 Squat Cleans, 185#

5+200.