September 15, 2009

AM Swim

Various intervals and strokes

about 700m

PM CrossFit

500m Row 1:40 (warm up) + stuff

For Time:

21 135# Deadlifts (textbook)

21 Ring Dips

200m Run

15 135# Deadlifts (textbook)

15 Ring Dips

200m Run

9 135# Deadlifts (textbook)

9 Ring Dips

200m Run

7:34