Tuesday, December 22, 2015

Row hell

Im going to lead off and say I never saw that negative splits comment on the white board.  I am also going to say as bad as this looked on paper it was made worse by Steve Mammone convincing Callahan that the score was the calories on the final row.  Yep it hurt. 

5 rounds EFT 1:00 AD 80% effort      15-Goblet squats 70/53
10-C2B
1:00 Row 100% effort
-Rest 4:00-


Round 1 - 26
Round 2 - 29
Round 3 - 25
Round 4 - 26
Round 5 - 28

Extrawork:
Back squat
1x5@60%
3x3@70%
3x2@80%

I started the extra work and did 5 Reps at 135 and then 5 at 185 and it was enough.  I was already cooked. 

Notes:
*Negative splits.








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