7/31/2012 - track run, KB int

  • AM - 2 mi. on track, 19:08, 9:35/mi. 1st mile at 10:00, 2nd at 9:00. 
  • PM - KB intermediate - Chris
  • Warmup - 3 x (static start swings 20kg x 5, tgu 14kg 1+1)
  • Appetizer - 3 x (TRX pulls x 10, suitcase DL 2 x 28kg x 5, SW 20kg x 10)
  • Entree - 5 rounds, all 14kg: PR 2,3,5,3,2, FSQ 2,3,5,3,2, 10 SW, swing/switch, other side. Hard.