Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Thrusters (45lbs)
III. Mobility
“Fran”
21-15-9 reps for time of
Thruster (95/65lbs)
Pull-ups
Notes: Compare to 06.02.2015 linked HERE.
Post times to comments.
Skill Development: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m
Post times to comments.
“Fran”…
It’s really happening!!! Woo!
Obviously excited and prepared, so we can expect a PR! (from both of you)
Get Some!
“Fran” : 7:53 @ 75# and a PR
“Row Intervals”: 2:02/1:40/1:13/0:47/0:23
Fran: 6:49 RX….a 2:09 PR 🙂
Row Intervals….I don’t recall. Haha.
Fran: 6:30 Rx’d