2012-07-26 WOD

Long one today!

WARM
5 mile bike (biked to work again)
usual warmup routine

MAIN
Partner workout. AMRAP 30, with one partner on rower while other partner on weights, then switching at top of minute.
{
row<-->cleans (115-75, we scaled to 95#)
row<-->front squat (115-75, we scaled to 95#)
2 min max situps
}

So that worked out to my workout being:
{
Row 1m (175m)
Clean 115# - 6 reps
Row 1m (175m)
Front Squat 115#- 7 reps
situp 2min - 63 reps

Row 1m (175m)
Clean 115# - 7 reps
Row 1m (175m)
Front Squat 115#- 7 reps
situp 2min - 40 reps

Row 1m (175m)
Clean 115# - 6 reps
Row 1m (175m)
Front Squat 115#- 8 reps
situp 2min - 33 reps

Row 1m (175m)
Clean 115# - 7 reps
Row 1m (175m)
Front Squat 115#- 6 reps
situp 2min - 35 reps

Row 1m (175m)
Clean 115# - 6 reps
Row 1m (175m)
Front Squat 115#- 7 reps
situp 2min - 45 reps
} totals: 32 cleans, 35 front squats, ~1750m row, 216 situps

followed by 5 mile bike to work.

[update: plus 5 mile bike later in day to meet the family for dinner]