12/20/2012 - R/W, KB int


  • Run/walk during day - 4.22 mi., 1:00:33, 14:20/mi. Cold and wet, but fun.
  • KB intermediate - Jeff
    • Warmup - 3 x (TGU 12kg 1+1, swings @ 12kg (10 x 2H, 10/10 x 1H, 20 alt.)
    • Stations - ropes/planks, TRX SQ/curls, sled push/farm. walk, swings/mtn. climbers)
    • Dbl bell complex 2 x 12kg - 5, 4, 3, 2 1 SW, HP, PR, FSQ
    • Finisher - 3 position abs 5/4/3 w/partner