10/10/16 and 10/11/16

10/10/16

A1. ring pull-ups x 8 x 4
A2. DB incline press x 8 x 4

B1. incline braced row x 10x 4
B2. spiderman push-ups with feet in rings x 16

C. TGU 5 per arm with 45#

D. OH med ball toss with 16# shot   x 3 x 4

E. four point starts  x 5 reps.


10/11/16
800m in 2:39 -  400m split at 1:12.  too fast first 400
rest 15 mins
600m in 1:55   - 400m split at 1:16
rest 15 mins
400m in 1:09    200m split at 34s