Aug 3rd

AM - SL/CU int + MAP Low %'s (upper pull gym included)

For time;

20 front rack bb walking lunges @ 135lb

10 unbroken C2B Chin-ups x 5 sets

20 front rack bb walking lunges @ 135lb

6:38

I honestly think I could have and should have done the lunges unbroken but my "runway" was only long enough for 13 steps, and I didn't feel like twisting the bar to turn around. When I dropped the bar, I got super winded and waited a bit before I finished the set, so I know I can make up time here by keeping the lunges unbroken.

+

5 min rest

+

20 min @ 75%:

400m Run

10 L Arm KB OHS @ 12kg

10 R Arm KB OHS @ 12kg

10 GH Sit-ups

4 rd + 400m

the ohs were tough

8

PM - Rowing MAP

8 x 500m Row @ 2k PR, 2:15 min b/t sets

I don't know my 2k PR, I think it is around 8:08 but its really old. Had trouble keeping a constant pace on each set, did these rows at Catalyst so it was a better scenery than rowing in a completely empty gym facing a wall so happy for that. 

2:00.3

2:01.3

2:01.6

2:02.3

2:01.1

2:01.8

2:02.9

2:00.7

9