Tuesday - Done on Wednesday

Tuesday- A.M. Run Capacity P.M. Aerobic w/ Anaerobic mixed
A.M.
Row 3 x 10 sec MAX EFFORT, rest 2 min **record peak pace/500m
+
Row 2k for time:
Total time:
Avg Pace/500m
Avg HR
Peak HR
+
6 x 1 min Row @ 2k pace, 1 min easy or rest

P.M.
40 min EMOM
1st- 7 Burpees + easy bike…
2nd- 25 Double Unders + easy bike…
3rd- 3 Wall Walks + easy bike....
4th- 7 Box Jumps, 30” step down + easy bike…
5th- 10 Wallball, 20# + easy bike….
6th- 3 Deadlifts @ 80% of 3RM + rest


AM: 

Row 3x10sec
1 - 1:17
2 - 1:17
3 - 1:17 
Was trying really hard to get 1:16 but just didnt have it

2k Row  
7:04
Avg pace 1:46
Avg HR 158
Peak HR 175
Tried to pace this out at 1:45/500 and then push the last 500m. I felt good at 1000m and then died on the last 500m. 

PM: 

EMOM Done felt easy  
DL - 295#