02012014

A. 5k Row - hold 1:58 / 2:08

Did this fairly easy. Felt good on the back while completing but got a little tight after. 

B1. Pendlay Row 6-8 reps x 4 sets ; no rest
b2. HS Hold :20 x 4 ; rest 2 min

Worked 135-155-155-165 for pendlay rows and hs holds were free standing to mix it up a bit. They're getting much better. 
C. 10 min of Light TGU Work  

Worked with a 35# kb and focused on each position with a 1 sec pause going through. 

Wednesday Dec 28

730a: 5k Row
Finished in about 21 mins and felt pretty tired after. Legs and traps were sore from workouts yesterday

Wod: Modified "Diane"
12-9-7
Deadlift 225#
HSPU

Didnt keep time. Was running out of time so I scaled it down and just tried to maintain good form