Tabata Row - 745m

I think this is right - will have to double check.

"Gentle Flow" w/Gabriela

I actually attempted a warmup today: 2 minutes of nonstop single-unders. Go me.

WOD: Back Squats 5,5,3,3,1,1

Since I haven't done back squats in a while, and I'm too lazy to check my records, I decided to just start low and keep going on the 5 reps until I find my 3 rep max. Which resulted in quite a few reps, but that's cool with me, gotta start somewhere.

67 lbs (5), 78 (5), 89 (5), 100 (5), 111 (3), 122 (1), 122 (1)

Currently listening to: Starf*cker (yes, that's their real name). Great band to listen to when weight-lifting. Most of their music is consistently upbeat, which means you never have to wander over to the iPod dock and hit Next-Next-Next until you find something you like.

Here's one of their songs, called Bed-Stuy. If you like this one, you'll probably like the rest of their stuff:

No pictures today. While I was doing my deep prolonged squat stretch, I watched a spider suck a june bug dry (I work out in my garage). I spared you all the visual aids.

15min for quality
5+5+5 DB bench/floor press
6+6 gorilla row (2xKB)
8-12 box step over

Searching for 1rm

Searching for 1rm

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders or 125 Singles

5 rounds for time:
Legion Run
30x Hand Release Push-up
30x KB swing (24kg/16kg) (Russian swings, focus on hip snap)
30x situps

lepppeeee

Strict Chin-Ups

Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

TimeCap 15