Saturday, June 28, 2014

Crossfit with Jack

Awesome day at Craic even though it was the last weekend class at the Dedham gym - sad face.  It was great because Jack joined me.  I brought him along because the movements were super simple and I suspected it would be sparsely attended as so many people headed to beach to enjoy the weather.


WOD
DU 2min Drill
-with counter
Rest 5mins
x2
121 and 110 is what Jack counted for me.  I had counted more but he was the official counter so his scores are the ones that count.   Jack didn't have doubles but he improved his overall jump rope skills

 +
20AMRAP
Teams of 3
-Row 500
-Run 400
-Rest

Jack and I team up and we did it with as a relay.   He did really well but started to wilt so I had him sit out a round.

My splits
Row 1 - 1:48.2 - 33 spm
Row 2 - 1:49.3 - 25 spm
Row 3 - 1:47.6 - 28 spm

4 runs & 3 rows

Jack
Row 1 - 1:54 -35spm
Row 2 - 2:23.7 - 31 spm
Row 3. - 2:33.3 - 29 spm
Row 4. - 2:11.5 - 34 spm

4 Rows and 2 Runs



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