2.15.16

Volume may seem low… But not if you hate rowing! Key for the next two weeks is a slight turn down in volume with a major turn up in intensity.

Long chill Warm up: 

row 6k; @0, 1200, 2400, 3600, 4800, and 6000 do…

5 shoulder to ovhd 135/95+10 deadlifts 135/95+15 box jumps 24/20

A) 6 rounds (10 min cap)

16 pull-ups 

3 ovhd squats 205/135

B) 24 min emom

Min 1: 18/14 cal assault

Min 2: 16 bf burpees

Min 3: rest

C) class. 

Monday, February 15th, 2016 at 7:02 am / Competitive