10/9/13 AM Row Intervals + PM Training

AM
Row 5 min @Z1
+
Row 500m @1:38/500m
Walk rest 90 sec
x 4

Rest 5 min

Row 500m @ 1:37/500m
walk rest 2 min
x 4
+
walk cool down 10 min

Done. Felt fine. Last 500m of each set got a little spicy but not bad. I actually ended very strong.

PM
A. Emom 30 min
Min 1 - Tng PC x 5
Min 2 – 2 RC
Min 3 – Row 15 Cal
Min 4 – 15 CTB chin ups
Min 5 – KB waiter walk 50m (alternate arms)

Done. 185# for power cleans. Thought about going heavier and glad I didn't. This was pretty tough for me tonight. CTB's got rough. Had to break last 3 sets. Barely finished in the minute of the last set for the ctb's