3.8.11 workout

WORKOUT:
10 min AD @ easy pace
then:
300FY
then:
10 min AD @ easy pace

notes:
new PR of 213 cal!!!

1.8.11 workout

WORKOUT:
5 min AD @ easy pace
then:
2 rounds of:
5x wall squat
10x squat
5x goblet squat
then:
12x clean hi-pull @ 75# +
2:00 AD >40 cal +
2:00 min rest
three rounds
then:
5 min intermission, including the final 2:00 min rest
then:
12x front squat @ 85# +
2:00 min row >400m +
2:00 min rest
three rounds
then:
1-5 pull up ladder

then, later:
1.5 hr climbing
then:
6x push ups (5 seconds down/5 seconds up) +
10 sec 90 degree hang/3 pull ups +
20 push ups +
7 pull ups/18 sec 90 degree hang

21.7.11 workout

WORKOUT:
5 min easy row with 10 second sprints every minute
then:
5k row for time
then:
1-5 pull up ladder
then:
5 min cool down AD

notes:
21:21.0, new PR! went hard, kept up a good pace, and sprinted 10 sec every minute. had more to give, so i will return to this.