Saturday 5.11.13

5 rounds for time:

15 Chin-ups

15 Box Jumps - 24"

5:33. Pull ups unbroken, did jump down on box jumps, but didn't rebound back up. 

+

5 min rest

+

5 rounds for time:

50ft Shuttle Run x 6

10 Kipping HSPU

5:24. HSPU unbroken, hamstrings super tight on shuttle runs. 

+

5 min rest

+

21,15,9 for time:

KBS - 24kg

Burpees

4:30. Happy with this because my back was really sore and heavy KBS usually make it awful, but my back felt fine!

PM - Row LEnd

5 x 60 sec Row @ 97%, 6 min

meters: 276, 279, 278, 281, 282

avg 500m pace: 1:48.6, 1:47.5, 1:47.9, 1:46.7, 1:46.3

I felt really tired and slow and legs felt like concrete at the beginning of these, but felt better towards the end.