10/23/13 - AM ROW + PM Recovery

AM

Row 5 min @ Z1

+

Row 500 m in 1:37

rest walk 2:30 x 6

(rest 7 min b/t sets 3,4)

+

walk 10 min cooldown

Done. All sets as RX with a few 1:36's. These felt strong today.

PM

A. Build to a 5RM Good Morning @3010 in 10-15 min

B. Emom 8 min - TnG PC x 3 – 205#-225# (snappy, fast, good mvmt)

C1. Wtd Chin Up x 1; rest 10 sec (build to heavy single in 4 sets)

C2. Unbroken TTB; 12,12,12,12; rest 2 min

D. Amrap RC in 5 min

Skipped. Neck is still pretty tweeked.

Did some A/D & light movement for about 90 minutes.