Friday, January 1: The New Year Triple, 2010!

Warm Up:
Front Squat 15-10-5

Jacob 135-165-185

WOD 1
Front Squat 3-3-3-3-3-3-3-3-3-3

Jacob 200-200-205-205-210-185-185-185-185-185

WOD 2
"Reggie"

5 Rounds for time of:
15 Overhead squats, 115lbs
10 Burpees
5 Deadlifts, 255lbs

Jacob 15:22 Rx'd

WOD 3
5 Attmepts at 500m Row for time, followed by max rep ring push-ups. Rest as needed between movements and attemtps.

Jacob 1:35/30, 1:38/30, 1:39/32, 1:43/35, 1:36/40

For the first four 500m interval I kept my strokes under 23 per minute with the damper at 10, then on the last one I went for short fast strokes 36 per minute and it work well in the begining, but then I fatigued horribly towards the end. So all and all it was a good learning experience.


How you should feel when you get it done.

Hello New Year, welcome old pain...