OPT 11 Feb

Huge PR on 2k Row This Morning (6:31.8)

Training Part 1 (835a)

Warm-Up
8m Zone 1
-150m Row
-8 GHD
-8 Back Ext
-8 Plate Pushups
-8 T2B

Mobility

2k Row For Time:
*6:31.8 (PR by 13 seconds)
**Also decided to do the 10m 2k Row and Max DU's to see how I could come off the row and still function with Double-Unders after a 100% max effort on Row. Was able to get 212 Double-Unders but immediately regretted this decision as soon as I finished the row. Wasn't sure how I would feel after I had no engine yesterday but really felt good. This hurt bad but didn't get really tough until 400m to go.
*Previous Score During Construction Series
-6:44 Row + 242 Double Unders

Training Part 2 (12p)

Warm-Up
7m Z1
-10 Lunges
-5 BJ (30")
-20 DUs
-100m Row

Mobility

3 RFT:
40 Calories Aerodyne
30 U/B KBS (2)
*8:53
*AD Splits/ Round 1(1:11) Round 2(1:39)  Round 3(1:50)

*Did part 2 with Bostic and again, it was nice to have someone to compete with. My grip felt pretty good and I think I took the right amount of break between the AD and KBS as I didn't fail but was probably a few reps from having to break.

Training Video Part 2
http://vimeo.com/36611378