A.  Back Rack reverse lunge step x 5/side x 3 sets
85, 95, 100
B.  SDL @ 115% x 3 x 3
135 lb 3 x 3
C.  strict pull up x 5 reps x 5 sets
*after each set do 3 feet elevated ring pull throughs
feeling stronger in spu’s.  Also wrapped my thumb around….made a difference for sure.  
+
500m row @ 1:59/500 pace
rest 2:30
x6 sets
I think my rowing MOJO is coming back.  I set the pace boat at 1:59 and I crushed it every round.  Used Sarah’s rowing start that I learned last year….worked like a charm, as usual!
1:56.3
1:56.5
1:56.0
1:55.8
1:55.4
1:57.1 (this one got a little away from me…booooo….)
3000 m total, average 500 m pace = 1:56.1, average s/m = 31
PRETTY GOOD FREAKIN’ DAY!!!  🙂

 

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