10/31/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 2 sets; rest 60 seconds A2. Bent Knee Hollow March; 10 reps/leg x 2 sets; rest 60 seconds 
A3. Side Arch Rocks; 20 sec continuous x 2 sets; rest 60 seconds 
Done

2min Assault @ 200 watts 
1min Assault @ 400 watts 
20 TTB 
2min Row @ 2:10/500m pace 
1min Row @ 1:47/500m pace 
20 Burpees over Erg 
2min Easy Run 
1min Run @ 1mile pace 
20 Box Jump Overs @ 24" 
rest 4min 
x3 total sets 

So for that '2min easy run' I ran one direction for about a minute then turned around and returned to my start point. I did something similar for the '1min run at 1 mile pace,' but I'm not sure I was at my 1 mile pace. I just tried to run faster than the 2min I did in the 2min window. Keeping track of my pacing on my run is a bit difficult for me right now. 

Set 1 - 12:40, 11/9 on the T2B, burpees over the erg were bar facing burpee style
Set 2 - 13:49, 13/7 on the T2B, lateral burpees over the erg, this round was where I realized my guessing on the run was probably wrong
Set 3 - 13:17, UB T2B, Erg facing burpees like set 1, probably did a better job timing out the run but pacing was likely suspect.