29 November

Training

2 sets @ 60, 70
5 min amrap
15 kbs
30 double unders
*60% = 4 + 5 KBS

*70% = 4 +14 KBS
Rest 3 min
+(rest exactly 3 min before next sets)
3 sets @, 80, 90, 100%
5 min amrap
Row 250m
10 burpees

*80% = 3 ROUNDS

*90% = 3+100M ROW
*100% = 3 + 200M ROW

**Felt like I paced today fairly well. The last two rounds were pretty brutal. It was hard for me to pace the 60 and 70 percents. KBS and DU's are hard to slow down.

For all sets focus on having a higher rate of breathing for high
turnover movements and slow to deep belly breaths on slow cyclical
movements)

TRAINING VIDEO
http://vimeo.com/32878984