Mon 9th Jan

5k Skierg - 21'38
then
Farmers Holds , work rest -> 1:1
45kg dbs -> 30/25/20sec dropped to 32kg kbs -> 40/40sec

3+ hours later did 500m Ski 1'38.8

5k 'recovery pace' on the #skierg (21'38) and then farmers holds x 5 work rest -> 1:1 👍🏻

A photo posted by David McConkey (@david_mcconkey) on Jan 9, 2017 at 3:19pm PST

Sat 7th

Am - East Coast 5 rounds (6mins) felt tired so called it a day after about an hour.

PM - SDSC

A1. DB Row 5 x 10/10 25kg
A2. DB Pullover 5 x 10 25kg
A3. KB Shrugs 5 x 10 32kg kbs 

B. Ski 100m sprint x 3

C. DB Incline Curls 3 x 10/10 12.5kgs 
D. Spider Curls 2 x 10/10 10kgs