Fitness and Performance
A. 10 Minutes of Rope Climb practice
B1. Dips/Ring-dips/Push-ups – 3 x ME
B2. Barbell Pull-over – 3 x ME
B3. Good Mornings – 3 x 20
B4. Weighted Lunges – 3 x 10 (R/L)
C. Death by 10M (10 Min Cap)
1st min <-> x 1….2nd min <-> x 2 ……..
Sport
A. 8K Recovery Row
B. Mobility
-Post results under comments
Endurance WOD: 18X:30 row w/2 min rest: 153,154,158,160,162,158, 159,156,157,159,158,156,156,154,153,151,152,149m
A. done
B. done
C. finished all 10 rounds
Oly class
Watching katina PR! And rowing the 2k w/ her!!
Oly
Snatch #85PR
C&J 115PR
2k row 8:53
8k-36:18 (2:16.1 500m pace)
DNF
Oly night! Worked on technique again at lower weights. Front squats felt good. Back ext. and 50 hollow rocks.