10 weeks 3km warm up @ 5:30 three 1km intervals @ 4:30 (interesting pace to find since it's not a sprint but certainly not a comfortable pace yet) 1km rest 3 km cool down @ 5:15 ATB Sunday
Buyin: 3 min rowing, 3rds of pull up, pushup, squat 10.10.15 Strength: continued to work on my technique for the Oly lift WOD: row, wall throw, sumo deadlift, boxjump, press, rest and repeat x3 Cashout: foam roll