290212 Среда

part 1:
Row 3 min warm up
Part 1
Row 3 min warm-up
+.
Row 20 sec @ 90% aerobic high turnover
Row 40 sec @ 60% easy pace low stroke rate
x 20
+
Row 3 min cool down
 100/108/110/105/108/106/105/103/104/100/102/95/100/99/94/99/101/101/102/105=2048m

Part 2
for time:
8 power snatch - 135#/95#
21 box jumps - 24"
9 COVP chin ups
6 power snatch - 135#/95#
15 box jumps - 24"
15 COVP chin ups
4 power snatch - 135#/95#
9 box jumps - 24"
21 COVP chin ups

5:51