RUN/1 REP MAX/ROW

RUN
800M X 3 -
5% - INCLINE - 7:57 PACE
3% - INCLINE - 7:27 PACE
FLAT - 6:17 PACE

STRENGTH
CLEAN AND JERKS
1-1-1-1-1
135-155-185-205-225(F)-225-235-245(F)-245(F)
- VERY CLOSE TO 245 BARELY MISSED GETTING UNDER IT TWICE

TABATA ROW
20 SEC ON 10 SEC OFF.  KEPT ROWER BELOW 1:47 EVERY ROUND.  STOPPED AT 1100 METERS HAD TO START CLASS!