part 1
5 x 200m sprint (on a track)
Rest 3 Minutes between sprints
28, 30, 31, 31, 30 seconds
part 2
for time:
250m row
25 KBS 2pd
250m row
25 pullups
250m row
25 burpees
250m row
7:01.4 with 26 pull ups (DOH)
http://www.youtube.com/watch?v=4HJxbtqhSFY&feature=youtu.be
Notes: Runs felt good, last 30ish meters always hurt. Metcon felt awesome. Breathing was under control and might have been able to go unbroken on pull ups but bar was super slippery, had to chalk up. After that decided to go for a quick 15/10 forgetting I had already done 1, so I did 26. Recovered fast.
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