Mon Jan 9th 2012

AM - Rowed 500m just to warm up a bit

Box Squats
95x5, 135x5, 185x3, 205x2

PM - Did 20 RM back squat

185# PR**

Felt good all the way through, should have gone heavier.

Wod - AMRAP 10

10 wall balls
10 sdhp w/kb 70#
10 deficit pushups 45# plates and feet on 25#

not sure of how many rounds, i think it was 6 plus 25 but not sure

Mon Jan 2 2012

8a: Row 2k

started light then picked up...liking the rowing consistency.

Box Squats

95x5, 115x5, 135x5, 185x5, 185x5, 185x5, 195x3

Box Squats

Warmup: Air Squats, Stretching w/band

WOD: Box Squats


135 x 10
165 x 10
205 x 10
225 x 8
255 x 8
255 x 5
275 x 3 (failed 4th attempt) (Max effort but first time box squatting)

Metcon: Randomness


5 Sets of: 20x24" box jumps, 20 abmat situps, 20 double unders

12:24


Skill Work: Gymken


30 Muscle ups for time (never done before)

20:33


talked far too much to BP during muscle ups!!