Friday 100416 Row 500 m x 4

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr's over'n'unders.
SDHP x 10 @ 10kg, x 5 @ 14kg

Fri 100416
Puppies:
Three rounds for time of:
Row 500 meters subbed SDHP @ 14kg / 30 lb
Rest 3 minutes

Slow time of 13.41
Splits were 2.31, 2.35, had some sharp pains in left shoulder on last 5 reps so dropped down to 13kg for last round, 2.28

50,50 SDHP's at 14kg is a new PR for me (most I'd done before at 14kg was 25)