2009-12-23 WED

WU 3-2-1-1 [27min]

Knb 4 x 50 Build, 4 x 50 Burst 5 count, 10sR [8min]

Str/Fr reversal
last 50 of Str and FR is hard
200 Str + 50 FR, 25sR @
150 Str + 100 FR
100 Str + 150 FR
50 Str + 200 FR
[~20min]

BP 4 x 100 FR, BP 2-3-4-5, 20sR [10min]

50 Pull + 50 Swm, 15sR [1:40]
100 Pull + 100 Swm, 25sR [3:40]
200 Pull + 200 Swm, 40sR [7min]
50 K + 50 Swm 15sR [2min]
100 K + 100 Swm 20sR [4min]
200 K + 200 Swm [8min]
[28min]