12/3/17

Got in a little gymnastics and some great rowing intervals. Shorter day, but after yesterday it was much needed.

A.
Warm-up, team of 3, rotating movements, for 3 sets:
2 Rope Climbs (15')
4 Strict Paralette HSPU (rogue paraletts to 5 ab-mats? this was still a small deficit)
8 Good Mornings (45/35#)
10m Hand-Stand Walk

-Complete ... handstand walking was rough because I was so sore from yesterday... worst hand-stand walking has gone in a long time. But overall was a good warm-up.

B.
Every 4 for 28 (7 sets):
750/700m Row

-Result =
2:35
2:36
2:35
2:36
2:35
2:36
2:31 ... was trying to keep a 1:45 / 500m pace ... then went really hard on that last set. Overall great aerobic conditioning. I felt solid on this.