AM
Row 500 m easy
+
Row 30 sec @ 90%
walk 30sec
x25
+
Row 500 m easy cooldown
PM
A. emom - PS TnG x 2 - start at 115# + 10# each min - build to a perfect double
B. Snatch deadlift from 3" deficit - 3 x 3; rest 3mins
+
2 sets:
16-20 KBS 2pd
AD 90sec tough
rest 2mins
+
2 sets:
10 DL 245#
Row 90 sec @ 90%
rest 2 min
AM.....started at 1:43 pace, finished 1:40, last 2 were 1:37. tough.
PM
A. Stayed at 115. Wrist still hurting a little
B. 225,235,245...hard
Conditioning was hard, but I recovered well in between. Did 17 swings. NO counter on AD. Rower hurt more than AD.
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