Today I made it to the 7AM class. The WOD:
Strength
Shoulder Press 5 @ 40% – 5 @ 50% – 5 @ 60%
Ring rows 10-10-10 (weighted if possible)
MetCon
15 min. AMRAP
Row 300 meters
10 push press 115/85
For the Press, I did 65, 85, 95.. nice and easy, I liked it :)
The Ring Rows I used a weighted vest - though I'm not sure how much, I'm thinking 20#.
The metcon was great. I managed to stay at the front of the pack, finishing 6 rounds, and completing the 300m row on the 7th round - as RX'd. Everyone in the 7AM class got 6 rounds - and everyone beat the 5AM class, so we were pretty stoked :D
Nothing wrong with some healthy competition! But the group definitely pushed me, I was just inches ahead the whole time.
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