My Cancer War

Sunday, June 9, 2013

6th:

5 rds NFT:

20m HS walk

2 rope ascent - 20'

amrap unbroken DU's

Did 3 rounds due to time

as many rounds in 10 min @ 80%:

run 0/10/20/30 m shuttle x 1

10 kbs - 88#

7 rounds (HOT)

rest as needed

EMOM - 12 min

odd - PC TnG tough x 3 - add small per set

even - 3 pHSPU kipping

Went well. Top wt was 205

rest as needed

Row 500 m @ 90%

rest 1 min x 4 - SAME TIMES per set!

Skipped. Ran out of time.

Rest - Massage

13.6
13.7

13.4
13.5

2013 Regionals

13.1 - Jackie 7:03 (sucked)
13.2 - 225 OHS
13.3 - 27 burpee mu's in 7 min

Hill sprints in Moab
:30 sec hill run, :30 sec walk
x12

1:00 hill run
1:00 rest
x3