120112

SWOD:
Bench Press 3x5: 200
Squat 3x5: 253

D Mid Week 1
ENDURANCE:
C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

06:47.6 2000m 27spm 01:41.9/500m

01:39.2 500 28 01:39.2
01:39.9 500 27 01:39.9
01:43.0 500 27 01:43.0
01:45.5 500 27 01:45.5

Warm-up 5 minute row: 1223m, 02:02.6/500m

Cool-down 5 minute row: 1142m 02:11.3/500m