June 11, 2012, Monday

Row 250m
15 KB 53#
25 burpees
15 KB 53#
row 250m
+
5min couch stretch
5min stretch ankles
10 min med ball toss/airdyne

Notes:
4:56
First row I kept it between 1:55-1:59 pace. KB were ok. Burpees were slow but steady. I got a majority of them jumping up, but started stepping up at the end. Second row I was between 2:00-2:05 pace.
+
The couch stretch about killed me. Wow...

Extra:
"Rosa"
5 rounds
10 HSPU
400m run

Time:13:25
All HSPU unbroken. Runs were rough.