Thursday 9.08.11

3 days post rope climb and this is what I'm dealing with.  Wear your protective gear, kids.

Warm Up:
 3 sets of:
- 5 Reverse Hypers
- 4 Toes to Bar
- 1 HSPU (unassisted with full range of motion)

SWOD:
Box Squats:
- Warm Up Sets:  65x5, 155x4, 245x3, 335x2
- Work Sets: 425x0 (failed), 385x2 (wanted 3, wasn't happening), 345x5 (PR!  At least one set went right!)

Metcon:
3 rounds for max reps of:
- 60 seconds of Sit Up Med Ball Throws w/ 20 lbs:  20, 22, 19
- 60 seconds of Push Ups:  35, 32, 27
- 60 seconds of Ring Rows:  15-13-10
- 4 20-yard shuttles in 60 seconds
Score:  61 total Sit Up Med Ball Throws, 94 total push ups, and 38 total rings rows for 193 total reps, not including sprints.