wed 27 june 2012

AM
1 mi run @ 6:30 or below
rest 5 min
+
6 min row @ 1:50-below
rest 5 min
+
6 min AD @ 20cal/min or above
rest 10 min x 2
(consume 15g CHO/10g BCAA during 10 min rest


PM
A. 3 heavy touch n go squat clean EMOM x 15 min
+
20 RFT
15ft rope climb
5 HSPU
15 front squat-95#