Wednesday 080806

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

31:23
as rx'd

an off-day fo'sho. but i feel strong at the end and stoked i could pull of the 45lbs. last CF WOD in the APU gym :( the DSS is tough and takes some getting used to, but can get into a rhythm.

Saturday 080802

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

7:36
7:43
5:44
19:23 total

as rx'd with rowing on 8 resistance

Sunday

Flattop run -
25:25 up
1:00 rest
16:00 down
41:00 run total