Friday 01Nov13

20 sec. aD sprint @ max effort

rest 3 minutes x 15 sets

*rest 5 minutes bt. sets 5&6, 10&11

+

bottoms up kb walk x 30 m x 3 sets

plank hold *on one leg x 4 sets x 45 sec. per hold

RESULTS:

A. 120-120-120-119-119—-118-119-119-119-119—-117-117-117-117-116

*Where do you suggest the damper be set for this?  I was all over the place searching for a place I could get good turnover/cycle quick but still catch early.

B. Done

C. Done