am:

Snatch practice. Heaving snatch balance 5x3 85/105

then:

15 cycles

30 seconds row, 30 seconds rest

each work cycle must row at least one meter more than the last

Kept the av. meters around 140

pm:

4k run 18:29

Got the detox sweats on my run today! Felt like I had cement blocks tied to my feet. Sucky. Hamstrings STILL feeling "Stephen". Whole 30 challenge underway at the box. Snatch balances were average. I'm just going to try and be patient and keep working them until I get what I need. Here is a vid of a slightly crappy attempt but it's funny.

A great link for my CFD girls and guys too. Good info.

http://paleochix.com/