Since I have been doing intervals on off days, I have been making up stuff to do on the C2. Today, I wanted to do something for a longer period of time, but still have some HI stuff in there, so I decided to get on the rower and do the following:

1st Minute, comfy pace, then every minute on the minute, all out for 20s, then comfy pace again for the remaining 40s. I did this until the clock hit 11 minutes and got 2442m. Not bad!

After that, Chad was doing OPT’s site WOD, so I joined in the first part (until I had to leave) which was:

• 8 – 6 – 6 – 4: snatch grip dead lift with 3s negative
• 6 – 6 – 4 – 4: ring dip with 4s negative

These were supersets and there was 2 min rest between each.