May 6th, 2010
Rest Day
May 5th, 2010
Mile run for time. 3 lap block route on the roads (down Church St, L on Hillard, L on S. Lexington, L on Aston L to finish the block on South French Broad) with half downhill and half a gradual uphill.
May 6th, 2010
Thrusters at 65lbs 15 reps for time at the top of every 4 minutes33 seconds
31 seconds
30 seconds
5 rounds of
250m row
5 squat cleans at 45kgs (99lbs)
5 handstand pushups (head to floor, no kip)
Rnd 1) 2:30
Rnd 2) 5:20 (2:50)
Rnd 3) 8:00 (2:40)
Rnd 4) 10:38 (2:38)
Rnd 5) 13:05 (2:27)
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