Wednesday, October 14

A1. Box Squat to 14” box @ 11X1, 4 x 4-6 reps, rest 45 sec **focus on keeping shins vertical and sitting way back on heels.
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+
Row 300 @ 95% effort **don’t bend knee passed 90 degrees
20 sec Hollow Body Hold
rest 2 min
x 5  

A1:  felt good
A2: felt good did 4,4,4,6 reps

Rounds were as follows:
Rowing times
1:  1:19
2:  1:16
3:  1:14
4:  1:15
5:  1:11