1/9/13

part 1

A1- weighted pull-ups- 3-5 x5 sets, 15s  72lb pronated grip Reps: 5, 3, 3, 3, 3

A2- AMRAP strict pull-ups, 5 sets, 15s 9, 7, 7, 6, 6

A3- sorrenson hold row x5, 5 sets, 15s 95lbs

A4- back ext x15, 5 sets, 15s unbroken

B- 200 lunges for time 4:50 (66 second PR from 8/21/11)
Part A:  http://youtu.be/4Z3SN3B8PIo
Lunges:  http://youtu.be/XMxbV5b37mA

part 2

5km row at 80%

18:49.7 (1:53.0/500m)  Probably closer to a 85-90% effort, breathing was fine but limbs were numb.