10/15, 10/16

10/15

AM
row 500m @1:59
rest 3 min
x8

PM
A. Press @2111; 6-5-4-6-5-4; rest 90 sec

75, 85, 95, 85, 95, 100
B1. Push press 2-2-2-2; rest 15 sec
115, 120, 125, 130
B2. 15-20 kipping hspu; 4 sets; rest 1 min
20, 20, 16, 16
+
For time:
15 hr pushups
3 rope climbs 15'
15 wall walks 
3 rope climbs 15'
50m hs walk
3 rope climbs 15'
15 hr pushups

19:51

10/16

Sleep 830/9-430

AM
60 TGU not for time - 1pd

645a 1st 30 in ~10 minutes

3 sets of 3 per side, 2 per side

coached 2 hrs, MT session 

then the 2nd 30 

1 set of 3 per side then 6 sets of 2 per side in ~ 21 minutes...more talking this half.  :)

Rest ~ 30 minutes then..
PM 11:30 am
45 min AD Z1 - off every 5 min to run 100m easy and 10 air squats

Done RPM ave 54-56 421 cals 

Evening hike plus Casey's XC meet where she took 3rd in the Conference in a PR of 18:53!