Monday 036
Warm up: Today is a lighter day for sure. Warm up the shoulders and lats as you begin to find a weight that is heavy enough for 12 reps. These need to be as heavy as you can tolerate.
WOD: Rest
Strength: Cable, seated, barbell or dumbbell rows (55#)and pull-overs (70#) 10 sets of 12 repetitions
Endurance: Run/Bike/Swim or row 8 rounds of 45 seconds on and 2:00 minutes off. Keep within 10% of your best spit time for a given modality and distance. For example 500 meter row split time = 1:23, keeping within 8 seconds of that for every row for a max of 1:31. I wasn't up for running and the gym was closed so I did some jumping jacks...nothing strenuous.
Coach’s comments: Equipment needed: Something to perform rows and pull-overs with. The run, bike, swim or row needs to be within that zone where you’re pulling out your fastest times.