Tuesday 2nd October - 2012

Lactate gears AAL (single) x3 + ALP (single) x2 + ALE (mixed) x1

3 x Row 15sec @ 100%; rest 2;15min
+
2 x 40sec burpees @ 97%; rest 4min
+
FT @93-95%;
Row 250m
10 thrusters @ 42.5kg
15 TNG box jumps @ 60cm
10 thrusters @42.5kg
Row 250m

Notes:

Row 1: 1:23/500m
Row 2: 1:23/500m
Row 3: 1:22/500m

Set 1 burpees: 25
Set 2 burpees: 25
+
FT: 3:25mins