June 6, 2015


Run 1 Mile

Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.



For time

1000M Row
50 Thrusters 45/45lbs
30 Pull-Ups

Workout notes: This workout requires just a rower, empty barbell and pull-up bar.  We’ll start the workout in waves with everyone staggered on the rowers. Most athletes will want to pace the row by pulling hard but not totally at maximal effort so you can stay just under your lactic threshold.  You’ll want to make the row very aerobic so you can work quickly through the thrusters and pull-ups.

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