Wednesday 11.21.12

Playing with stones in the early morning before most people are out of bed
Skill: 3x 500m row for fastest time.  Rest as needed between attempts

Conditioning: For Quality:
- 400m Run
Then, 4 rounds of:
- 20 Kettlebell Swings - Russian (heaviest possible with good form)
- 40 Sit Ups
Then
-400m Run to finish
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4 comments:

  1. BrookeWednesday, November 21, 2012 5:57:00 AM

    Skill: 1:46.6, 1:50.0, 154.8

    Metcon: 14:50 @ 53

    Nice Job Mo!

    ReplyDelete
  2. Larry D.Wednesday, November 21, 2012 10:26:00 AM

    3X500 row: 1:47, 1:48, 2:14
    METCON: 44# at 12:56

    ReplyDelete
  3. MikeCWednesday, November 21, 2012 2:18:00 PM

    SWOD 1:51,2:04,1:56
    Metcon 16:20 62#kb

    ReplyDelete
  4. Steve ELThursday, November 22, 2012 2:52:00 PM

    SWOD = 1:35 pr 1:37 cant remember

    Metcon = 16:01 62lb kb

    ReplyDelete

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