Frieday 112516

Endurance Focus
Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

Modify the paces as needed but pick a pace and use it for each segment as a pace to stay above.

Metcon Focus
AMRAP 12 Minutes
Run 200m
20 Box Jump Overs 24/20″
20 Kettlebell Swings (53/35)

Strength Focus
Overhead squat 3×10
As Heavy As Possible