EMG - 10/19/14

i didn't have time to go to the track so I did these on the road
3 x 800 m  2:43, 2:48, 2:47
1 x 400 m 1:20

5 x 5 weighted (10 lb vest) rope pull-ups
5 x 5 weighted (40 lb vest) dips 5,5,5,5,4
15 burpees