A. 10 rounds for time:
Row 250-meter, damper setting 4
20 meters Walking Lunges
*record total time + times for each rowing effort
B. Strength 101 at 10AM & 6PM:
Back Squat 15,12,10,8,6 reps for load.
Front Squat 10,8,8,6 reps for load.
Hamstring Raises 4 sets of 8 reps.
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyper-extensions 4 sets of 25 reps.
*Rest 1 minute between sets.
*Compare to 01/29/18.
Post total time + each individual row time for part A and loads for part B to Members Area or comments.