August 26, 2015 3:13 PM

Wednesday - 8/26/2015

  
Warmup
300m Row easy
10 second rowing sprints with 20 seconds rest for 5 rounds

Strength
4-4-4-4-4 Low bar back squat
Worked up to 315#. This was my goal for 4 reps, so I was quite happy with this.

MetCon
21-15-9
KBS @ 44#
Pull-ups
then...
500m row
150 Air squats
This started with my grip dying a quick death and ended with a slow agonizing 150 squats. I expect I will feel this in the morning. Finished in about 17:30. It was just me and Stacey today, so there was no hiding or taking it easy. Sweaty, but awesome!