10k row...yay

10k row: 48:47

Squats, rowing

Squats:

1 rep max

5x 95
3x 145
1x160
1x 180
1x190 (most in about a year, let this be a warning kids, stay consistent)

Rowing:

AMRAP 12 minutes:

In teams of 3, one team member rows 500 meters, then switch to next team member

5 rounds plus 260 meters:  2760 meters

I was the starter, first 500 was 1:40.  Not bad, faded HARD at the end.  Second 500m was

Deadlift and shitty metcon

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

Row row row

5k row

23:35