a perfect example of what not to do after a workout. i went out thinking "i feel good; good enough to sprint on the row machine." clearly i was not being honest with myself. at 300 meters in my heart rate was at 212, continued to climb until i blew up. seriously listen to my advice and know your abilities.
ellen:
ride 10:00
50 wall ball tosses @ 10#
x15 ball slams @ 20#
2:00 ride
rest 2:00
x10 ball slams @ 25#
rest 2:00
x5 ball slams @ 30#
ride 2:00
rest 5:00
x15 kb clean @ 15#
2:00 row
x10 kb clean @ 20#
2:00 row
x5 kb clean @ 20#
2:00 row
curse everything for cooldown.
ride: 30, 29, 30
row: 465, 442, 455
steve, john, will, billy, randon
row 10:00, rest 5:00
row 2:00
test 500 meter row/50 calories (everyone had a good day)
steve: 1:25.8 (another gym record)
john: 1:29.3
randon: 1:33.3
billy: 1:42.9
will (50 calories): 1:03
x5 burpees
30 yards broad jumps
10 rounds, or 25:00
cooldown:
10:00 row:
:10 sprint faster than 500 meter pace/:50 recovery
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