Saturday, October 20th

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

35 Double Unders

7 Wall Balls - 20#

--5 min rest

10 minutes of work @ 75% effort:

Row 150m

3 Ring Dips

--5 min rest

10 minutes of work @ 75% effort:

Airdyne 60 sec 

KBS - 16kg - 60 sec

Results:

DU's/WB: 8 Rounds + 11 DU; Double Unders struggled early, broken every 10-15.  Last 2 rounds finally got the rhythm.  Would have easily got 10 rounds if the rhythm was there early.

Row/RD: 8 Rounds + 30m; Felt good, all rows about 28 sec and less than 30. It seemed like a lot of transition time.

Skipped last part and did a 10 min Airdyne instead due to right knee tightness.  Right knee has been bothering me for a week or so now, no pain just tightness.  Gonna stretch and foam roll tomorrow to try and loosen up calves, quads, and hamstrings.