CHARACTER cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success ACHIEVED. -Helen Keller

Workout of the day for Wednesday, June 4th, 2014:

12 minutes to build to a heavy front squat.

Clean and jerk 1-1-1-1-1-1-1 reps


Row Workout:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Row Pacing Template

Hard pace: 2000m PR pace + 0-5sec
Mod pace: 2000m PR pace + 5-15sec

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