Friday-

3 sets

Row 3 min @ 2k PR pace, rest 2:45 min

+

A1. Push Press, 4 x 4, rest 1 min

A2. Legless Rope Climb, 4 x 1, rest 2 min

+

3 rounds for time:

Run 400m

5 Power Clean to OH, 185#

5 Muscle Ups

**do some light soft tissue stuff on the bottom of your feet and calves before running

**do you have good running shoes?

Row

1:53.9. 790m

1:54.2. 788m

1:53.7. 791m

A. 175# bad idea

A2. Done

14:13 metcon