Part A:
Rowing Week #2
Rest 60 seconds between each round x 8
500/400m at the following paces:
Rounds 1- 3 at +4
Rounds 4, 5 at +2
Rounds 6 and 7 at 0
Final Round at -2
Part B:
Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%
Part A:
Rowing Week #2
Rest 60 seconds between each round x 8
500/400m at the following paces:
Rounds 1- 3 at +4
Rounds 4, 5 at +2
Rounds 6 and 7 at 0
Final Round at -2
Part B:
Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%
With a 5 minute time CAP
Followed by 4 min rest X 4 rounds
60 DU
3 x (1 wall walk + 3 Wall Facing Handstand Push ups)
9 hang cleans 135/95
12 front squats at 135/95
60 DU