OPT Training - Phase 5, Day 4

AM Rowing Sprints

20 seconds @110% 2:40 Rest x 12 10 min rest between sets 6 & 7

Distance Average Watts
110m
113m 505
115m 532
112m 492
115m 532
113m 505


110m 466
111 479
113 505
108 441
112 492
111 479


PM
AMRAP in 20 Min:
5 dips @ 25#
5 R Arm DB Power Snatch
5 L Arm DB Power Snatch
5 L-Pullups - Slight bent knee (same/round)


exactly 11 rounds