WOW - that recovery day yesterday was a nice needed break in the cycle. I do have to admit that until this week the 3 on 1 off idea never really fit in my scheme of training. Well thanks Coach Ord for showing me that every once in a while you better freaking rest!
Today is another great day of max effort on movements a run and a row.
5000m row as fast as possible
Max thrusters in 1 min 42.5/30kg
Max box jumps in 1 min 20in box
Run 1.5 mile
Max burpees in 1 min