20130718

Thursday 18 July
"Fran"
21-15-9
Thrusters @95
Pull-ups

Treadmill Runs
1 Mile (pace should be no slower than 90% for your APFT)
Rest 3 min
.75 Mile (faster than previous)
Rest 2 min
.50 mile (faster!!!)
Rest 1 min
.25 Mile (fast as you can possible go)

Sorry we were at the range most of the day. Hopefully you still got this in. See you friday.