12 August

Training (2p)

A. L-sit hold; amsap unbroken x5; rest 90 seconds
*40/30/20/17/15
*These got super rough after the first one

B. Bulgarian ring rows; amrap unbroken x5; rest 2 min
*Lowered rings so I was nearly horizontal to ground. Was between 9-12 for all 5 sets. 

C1. L-pull ups; 10 for time x4; rest 1 min
*30/47/44/37
*Lost alot of power around 6 reps each time. 

C2. Deficit hspu (2") amrap in 2 min x4; rest 2 min*4-4-3-3-2(16)/3-3-3-2-2(13)/3-3-2-2-1(11)/4-3-2-1-1-1-1(13)

D. DB windmills; 10 reps/side x3; rest 1 min bw sides
*Red KB

+

5 sets:
row 1k
15 burpee box jumps 24"
rest 90 seconds
*29:51
*Round 1 - 4:35 (3:35 Row)
*Round 2 - 4:49 (3:36 Row)
*Round 3 - 4:54 (3:38 Row)
*Round 4 - 4:50 (3:38 Row)
*Round 5 - 4:43 (3:39 Row)
*Was happy with how this felt after a little layoff. This was another pretty good one for me. Would be curious to see how many people would get sub 30m on this. I feel like I hit the rows about as fast as I could and didn't lose much time on the BBJ. Anyway, good to be back in the routine. Body feels good, a little tight, but not terrible.