Started today with some more strength work. Kept it light as we're taking this week to de-load and since it was light, I moved through it fast. I felt good to move quick through some light/sub-maximal loads.
Cleans
-2 x 5, 95#
-2 x 5, 115#
-2 x 5, 135#
Fronts
-5 x 135#
-5 x 145#
-5 x 170#
After the strength work, went after some row intervals. It was the following intervals with a work:rest ratio of 1:1. My interval times are next to each distance and the total time for the wod is below:
800m=2:30
500m=1:33
500m=1:36
200m=00:35
200m=00:36
200m=00:35
time(work+rest)=14:50
Finished with some very productive muscle-up and handstand work.
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