03/04/07
BW 156
*3 Rounds for time of:
Row 500m
Bench Press Body Weight, 30 reps
Time 23:36 w/ 100lbs (64%)
Breakdown:
1:47.4 - 10/5/3/2/4/2/2/2
1:52.6 - 6/4/3/2/3/2/2/2/2/2/1/1
1:51.9 - 5/4/3/2/1/2/2/2/2/2/1/1/1/1/1
Ouch. Man I suck at BP, gotta improve on it. Rows were great though, I just about hit my 500m PR on the first round. I think I could easily destroy my previous PR but I'll give it a little bit more time.
Weighted Pull-ups and Windmills - 5x5-15
-OHS 5x5-65
-L-sit work and stretch
-3 Rounds of:
10 KTE
10 JS Pull downs
1min plank
Eat food
Drink coffee