Friday 5-5-17

Coach's thoughts on today:
So if you're not pretty shot at this point you probably didn't make too many classes. No problem. Finish the week strong. If you made the whole week or most of it and are feeling it, there should be enough rest between intervals that you can still go hard. Each round should be in the 3-4:30 range I know that time domain sucks especially at this point in the week, but do what you can. Also, you notice 6 scored times. I'd like to know row times as well at time totals so something like this
1. 1:42
2. 3:36


  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Sots Press
Turkish Get-up


  • 3 rounds:

500m Row
400m run