“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”
Skill:
Row 250m, All Out,
…rest 3 minutes, then…
Now team up, 3-person team:
Row 3000m*
For quality of speed control and time
*Switch every 500m, row at 90% your 250 pace
Conditioning:
Every minute on the minute perform one round, adding 1 rep to each of:
Box Jump (24/20″)
Pull-up
Butterfly Sit-up
For Score
Compare to Tuesday, 11 April 2017
Flexibility/Mobility:
Low Dragon – 2:00/side
Elevated Cat – 2:00
Reclined Spinal Twist – 2:00/side
Post time, score, and experiences to comments
CWOD
135 Reps RX
Through 9’s on the second try
Rested 1 minute
Through 3 situps in the 10’s
250m row in 45.8 secs (1:31.6/500m pace)
Goal: 1:42 pace
3,000m row: 11:51.8 w/ ‘2:00/500m pace’ ghost and Jaime
CWOD: 157 Rx
(9 rds + 22)
Row: worked to keep 1:57 pace on 500m
CWOD: 125 reps Rx, 2 round PR!
Skill:
1:27 250m
1:38 goal pace
With Janimal and “Ghost Rider”(2:00)
11:11.1
CWOD:
198 reps Rx
Successful made through round 11, but calf was tightening up, so I stop. Granted, I barely made it, would not have made through 12.
Attempted to row at 2:10 pace. I’m bad at keeping pace.
83rx. 1 rep shy of finishing my 7th round.
After class worked on hspu. Got my first rx hspus since I had Sawyer. Pretty excited about it.
Nice work. Cause your the Boss.
Row : check
EMOM 4 reps shy of finishing 10th round
161reps