23/03/07
-Row 500m
1:56.4@28 - 221.7w
1:54.6@29 - 232.7w
-3 Rounds - 15 OHS/15 Sit-ups/9 Push-ups/5 Pull-ups
*Weighted Pull-ups 7x1
45/55/55/60/70-f/62.5/67.5/75OH-f/60OH-f/45OH
Neutral grip unless otherwise noted. Don't do neutral grip again, there's no bar to pull over and I can't tell how high I've pulled.
-5 rounds:
5 CG BP, 105 - two fingers on the smooth part, two on the grip. Try 110-115
5 BS, 135 - Good, stay 135
-Windmills 5x3 - 15/20/25/30/30
-3R - 10 JSBT/10V-ups/Tuck Hold 10 Sec.