training day double

7:30am

Row max effort for 20sec / 2:3o rest x 4
active rest 5min---handstand walking
Row max sffort for 20sec / 2:30 rest x 4

Avg Watts : x,x,426,406,407,407,409,448

3pm

15 min amrap

5 pull ups w/ 25lb db
7 ohs #95

7 rounds + 5 pullups