800

JD--STRONG work on the HS Holds

CD--a day at the beach with double-meat sans...mmmmm

Today's program:

3x800 m run plus pull-ups

800 m in 3:16 (400 m in 1:31)

Walking rest (400 m in @ 4 min)

800 m in 3:29 *400 m in 1:32)--slight uphill and into the wind

Walking rest (400 m in @ 5 min)

800 m in 3:32 (400 m in 1:31)--2nd half crushed.

1x12 Dead Hang

3x12 Kipping

Skill work in PM with kids.