W2

Tuesday- November 11, 2014

A.M. Fasted Run P.M. MAP Varied Mixed
A.M. 
25 min easy run out of bed fasted

P.M. 
5 sets @ high effort
Row 500m
20 Thrusters, 45#
20 Box Jump Overs, 24”
50 Double Unders
10 CTB Pull Ups
rest 1:1, mix order each time

RESULTS:
AM. Doing the run on Wednesday

PM.
4:29
4:39
4:34
4:31
4:53