***after a week of shoulder therapy it was time for a good workout.
PART ONE:
Metcon
9-7-5
Deadlift, one hand, 40 kg kettle bell
Burpee, one hand
Score 1:27
PART TWO:
Rowing intervals
30 work : 90 rest
score: 1-164 m, 2-161 m, 3-159 m, 4-154 m, 5-154m