May 24, 2023

GREAT DAY! PRs all over the place

Builder with an all time gym record on 2000 Row of 6:58

I was 1 second off my PR with 7:29

Lots of other great scores

Murray went from 158 average watts on 20 min ride to 189!

The bell was ringing

STRENGTH

Squat Clean + Split Jerk

4x3+1) @ 139.75Ib

*Not TNG.

Front Squat

3x8 @ 167.5lb

Pause Front Squat

3x5 @ 130.0lb

*Pause for a full second in the bottom, with no motion.

• PERSONAL RECORDS

1RM Clean and Jerk (Full Clean)

215 (LB)

1RM Front Squat

250 (LB)

1000m Row (Easy)

Rest 1:30

400m Row @ 01:52/500m

Rest 1:00

200m Row @ 01:47/500m

Rest 1:30

2000m Row Time Trial

-

...Rest up to 5:00

500m Row (EASY)

ROW

PERSONAL RECORDS

2km Row

1km ROw

v NOTES

^

7M 285

3М 355

Metcon

For Time:

30-20-10

Burpee Pull-up

15-10-5

D-Ball or Sandbag Clean 150/100