Usual Warm Up
**One of the coaches complimented my wall walks! This is hilarious since I’m still a solid 8 inches away from the wall, but man I’ve improved. Cool that someone noticed.
SWOD: Back Squat 4×5
Warm Up 10@33 lbs
Warm up 2 (since I forget how much stronger I’ve gotten and this wasn’t a working set at all!) 1×5@53
1×5 @ 73
2×5 @ 83
1×5 @ 93
Run 250×6 with special rules
Clock starts at 0 and you run 250. Then every 2 minutes you run another 250. If you run 250 faster than 2 minutes, you get to rest the remainder of the 2 minutes. Score is your time after you run the last 250.
Since I’m not running, I did this same thing rowing.
This was actually a fun WOD. My goals were (1) go as hard as I could on the rower every two minutes (2) get the 250 done in 1 minute or less and (3) maintain that pace for the whole WOD.
I achieved all three. In fact, my last 250 was faster than my first and I shocked myself by doing it in under :50. At least this running injury has been good for my rowing.