8/14/12 - Training

Run 400m @90%, 95%, 100%
Rest 3 min
x3

1:25
1:14
1:02

Felt really good today. Legs were smoked last 100m
Recovered super fast. Feeling good. Best 400 is :59 fresh.

+ 

30 min skill work

Worked on some muscleups
Practiced 2 hand KB snatch from ground to over head with 2pd
Did some rope climbs. Then a few 1 min. AMRAP rope climbs.