Warm Up: 500m row, then 3 rounds of: 7 Russian KB swings (62lbs), 7 GHD situps, 7 strict pullups, 7 squats (hold 3 seconds at the bottom)
SWOD: Back Squat: 70%x 1, 80%x 1, 90%x Max reps
135x1, 165x1, 175x3
Kim and Craig both said I was leaning to the left side more, and I am not sure why. It felt straight to me. But I was feeling a little weak today, probably from all the crap I ate yesterday!
Metcon: "Jackie".
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups
9:21 rx
I finally figured out how to lean back in the rower to make my pace quicker and under 2:00/500m. I think my 1000m was around 4:15. Then I did 25 unbroken thrusters, and the rest I had to break down in to one set of 15 and one set of 10. My pullups need some serious help. I could only do them in sets of five. I also felt like my hands were going to rip open. Not good for Fran next week!
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