12/14/13

A. RDL @3011 - 4 x 5-6 (moderate); rest 90sec

205, should've gone heavier

B. Walking Lunge - 4 x 24 steps @ 115; rest 90sec

Good stuff

+

3x

7min AMRAP@ 85%

Row 250m

10 BJ @ 20”

10 Burpees

Rest 2min b/t rounds

R1: 3+155m

1:55.5 row pace. Avg hr: 161, max 172/min 118, cal 145

R2: 3+161m

1:55.4 row pace. Avg hr: 164, max 175/min 116, cal 150.

R3: 3+178m

1:55.0 row pace. Avg hr 166, max 177/min 116, cal 153.

This was good work. I felt strong and even throughout.