@ 9:00am
5 rounds (at z1 pace)
1) 500m row
2) :45 squat hold (push up hold for 5th round)
completed. couldn't get the active recovery in the day before, so pushed it to the morning. needed to get things moving and loosened up.
@ 4:30pm
a) 3 rounds (not for time)
1) 10 calorie row
2) 5 toes to bar
3) 5 wall balls 20#
4) 5 power cleans 135# (done as singles)
5) 2 muscle ups
completed. hit 500m row and lots of mobility prior to this warm up piece.
b) Open workout 14.4.
229 reps. was able to work back to the rower and hit 29 calories. overall, solid workout. gameplan worked out well, still a little slow on the muscle ups, but better. score should hold up decently.
c) 10:00 airdyne @ cool down
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