27OCT2009

5 x 200 m Rowing Sprints

Each of the 5 sprints will be done on a different dampener.  The first will be a 1, the second a 3 and so on.  There will be 3 minute rests between each round, so that each of you can hit each round as hard as possible.  

Skill work:

Pistols!  

Every one killed it on the deadlifts, but especially on the MetCon!  In each group once I yelled "2 minutes left!" everyone turned it up a notch and it was awesome to see you all put out to the end.  Awesome job. 

Comments

[Toby]

This looks like a good experiment with the dampener. Maybe I'll have see if I can get my 500 below 1:30 in the warm up.