Aug 10th

AM - SL/CU int + MAP Low %'s (upper pull gym included)

AMRAP in 10 minutes:

5 Right Leg Pistols @ 16kg

3 unbroken Strict Pronated Chin-ups

5 Left Leg Pistols @ 16kg

3 unbroken Strict Pronated Chin-ups

6 rounds

+

5 min rest

+

20 min @ 75%:

400m Run

10 L Arm KB OHS @ 12kg

10 R Arm KB OHS @ 12kg

10 GH Sit-ups

4 rounds + 400m run, same as last week

9

PM - Rowing MAP

Row 5k for time - try to hold 2:05/500m

21:05.4

2:06.5 ave

This was hard for me, and I really thought I would be able to keep a 2:05 pace  I did some power strokes every 500m to get the pace down but I stopped doing that with 2k left just because I was getting too tired. I fell off the 2:05 with 1600m left. Low back was really fatigued. Glad that's over, the only other time I have done this I think was at a 2:15 pace

9