Tuesday 12/3/13

Performance

20 sec Row @ 90%+ effort (shoot for 2-3 sec faster then last week on 500m/avg)

40 sec rest

x 30 sets

+

Row 3000m @ 75% effort

–or—

AD 300 cals @ 75-80% effort

–or—

Run 3,000m @ 75% effort

 

Competition

Wod will be posted at gym