2/15/13

10 Minute Row:
10 seconds @ 95%  1:25-1:28 pace
50 seconds @ 50%  2:00-2:12 pace
2:02.2/500m, 2455m
Rest 10 Minutes
9 Minute AMRAP:
3 Burpees
3 KBS 55lb
6 Burpees
6 KBS
.....
Through 11 KBS in the round of 24 so 108 burpees and 95 KBS total.  Everything ub.
Vid: http://youtu.be/aFb02r-hjwE 
Rest 10 Minutes
10 Minute Row
10 Seconds @ 95%  1:29 avg pace probably
50 Seconds @ 50%  2:06 avg pace probably
2:00.9/500m, 2481m

Rows felt like warm-ups/cool downs.  Could have kept going for an hour probably...they felt great.