AM
10x 500m row @90% / rest-walk 3 mins (must hold every round within 2 seconds)
1:44.0 / 1:43.0 / 1:43.9 / 1:44.3 / 1:45.2 / 1:45.1 / 1:46.3 / 1:46.5
terminated after 8 rounds, out of 2 second variation. Held consistent 32-34spm for all intervals.
PM
A. 7x strict press @1102: 95/100/105
B. Build to heavy single behind neck jerk: 155/175/195/205/215(F-just didn't lock out on left side)
C. Build to 5RM close grip bench press: 155/170/180/185
D.
5 rounds for time
5x weight pull ups 45# first round, 35# for remaining
10x burpees
5x pendlay row 175#
10x burpees
5x box jumps 30" (w/ step downs)
TIME 16:09
NOTES: First time to ever really attempt behind the neck jerks, but seems much easier than from front rack. For workout, the pull ups were heavy enough to force me to do one at a time, which may or may not been the intent. Even then last pull up each round had some "kipping" in them to get chin over bar. Also, I have been dealing with a nagging shoulder issue, that really I only notice on pressing overhead. I will try and focus a little more on mobility and post workout stretching and rolling out.
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