Rowing and Core Work

Session 1: (10:00-12:15)

 Crossover Symmetry Activation + 20 min WU 

 Bench Press 8 x 2 x 200 

 20 minute AMRAP 
21 Bench Press 115#
21 L-Pull Ups 
3 rounds + 32 reps 

 Hang Power Clean Heavy Set of 3 
135, 155, 185, 205, 225(f) 
- then - 
5 x 3 x 165 
(tried to practice perfect form) 

So close to getting 4 full rounds on the 20 min AMRAP! I was so tight after the metcon that I could barely do a clean.

Right after work tonight I did. . .

5 sets:
250 Meter Row
15 GHD Sit Ups

I took small breaks between, but went as hard as possible for both movements. Kept the row between 49-50 seconds on average.

Put up a list of goals on the wall in our garage today!
DM

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