11/17/11

run
2x 1mile, rest half of run time
2x 800m, rest total time of 800m between intervals

mile 1, 7:15
mile 2, 6:45
800m 1, 3:01
800m 2, 2:59

later,

4 rds
10x wtd sit up @ 45#
10x (each side) slasher to halo @ 35#
1 min plank

6 rds
8x military press, strict. 45, 55, 65, 75, 85, 85

6 rds
8x front squat, light weight. 65, 75, 85, 85, 95, 95