1/12/13

part 1

5min 

1km row  3:18.9 (0.8 second PR)

AMRAP air squats in remaining time  57
Vid:  http://youtu.be/xezEEgTw514

+ (10 min rest)

5min AMRAP wallballs  110

+ (10 min rest)

50 AD Cals

50 burpees

50 AD Cals

7:14
Vid:  http://youtu.be/O6HTWUHx6Y4

part 2

10 RFT

50 DU

5 MU

16:15
Vid:   http://youtu.be/axoQ3cPdom0

Went for a PR on the 1k but not a huge one.  Was holding a 1:35-1:37 first 500m and let myself slow down with about 400m left.  Still definitely pushed it but left a tiny bit in the tank for squats.  Think a 3:22ish Row would have allowed me to crank out a bunch more squats but brandon and I were talking before the workout and decided it's "training" it's time to push the pace on the row and see what we could do after.  In a competition setting I would definitely slow down the row though.