Row 1000m (3:33)
--2 min rest--
60 Box Jumps 24"
40 KB One Arm Push Presses 70lbs (20/arm, switch as you wish)
--2 min rest--
Row 1000m (3:45)
Notes: Didn't get a good night's sleep the night before. I probably worked out a bit too late and was amped up going to bed. Might have gotten a few hours of shut eye. Body was sore from bar work the evening before. Didn't have much time to warm up, so I did a quick 500m row, mobilized for 10 minutes, and then got to work. Hit this with a couple of buddies from a local gym. Stratdgy for the workout was to keep the pressure on during the gymnastics movements, and not take too much rest on the KB work.
Did the first row at 90% because I knew I would be able to recover in the 2 minutes. Felt good. Chopped the snatches into sets of 6. These felt a lot better than the last time I did these. Felt like I could push the pace. Went to the C2B and they felt a little off, but slugged through in sets of 6. Went onto the box jumps and hit sets of 5, took 5 seconds on the top of the box, and then continued to chip away. Hit the T2B and did 3 sets of 10 to start, and then dropped to sets of 5. Got to the KB push presses and did 10 unbroken on my left. Switched arms and my left kept slipping off of my sweaty shoulder. Had to stop, put my other shirt on, and then get back to it. Probably cost me about 20-30 seconds.
Last 1k row hurt a bit because my forearm were smoked. Was able to hold about a 1:53 for the last 500m. Hurt a bit after but recovered quickly.