Tuesday

220712

Workout of the Day

62

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

Post time to comments.
Compare to 210627.


Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press load that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb ♂ 55 lb

Comments on 220712

70 Comments

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Morgan Greene
August 5th, 2022 at 4:22 pm
Commented on: 220712

Intermediate with 135# : 17:14


try with 155# next time

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Kieran Smyth
August 3rd, 2022 at 10:09 am
Commented on: Parkinson’s Disease — and the Holy Grail

Well Done Scott - its been inspiring for all of us at CFB training alongside you over last year and watching your remarkable progress.

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Jeff Chalfant
August 1st, 2022 at 6:59 pm
Commented on: 220712

36:44 as rx’d with 180lbs. close grip bench press. Sets of 3 through the 30. 2’s through the 20. 4-3-2-1 on 10 rep set. Benching tough today. No food this time and much slower. Should’ve known.

1:41.2 on the 500m, 3:57.5 for 1k, 8:04.1 on 2km


180#43%176cm

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Judy ODonnell
July 31st, 2022 at 4:22 pm
Commented on: Parkinson’s Disease — and the Holy Grail

Amazing! The holy grail, the fountain of youth. It works! ...and double unders?? elusive.

Keep moving!

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Courtney Guthrie
July 30th, 2022 at 7:36 pm
Commented on: 220712

23:17 s

65# bench (44%)


4:54-7:26-10:57


F/25/5’5/148

CrossFit AFK

(edited)
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Jeffrey Howard
July 29th, 2022 at 11:53 pm
Commented on: 220712

M/26/5'8"/170lb

CrossFit AFK


31:12 - Rx (170lb got heavvvy after the first 20 reps. Did 5s for the first 20. Then 3s and 2s to finish. Rows stayed between 1:50-2:00/500m pace. 210627 was Rx 30:04 @ 155lb, and 20070 was Sc 22:30 @ 125lb. Glad I have been building a lot of muscle following .com, should have been doing this since I started doing CrossFit on my own. I should scale this one next time.)

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Dr Ado Death spell
July 23rd, 2022 at 11:15 am
Commented on: Parkinson’s Disease — and the Holy Grail

Are you having troubles in your relationship or marriage or your partner just broke up with you! here is the solution for you. whatsapp+27728933309

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Anton Gross
July 21st, 2022 at 3:56 am
Commented on: 220712

M/ 48/ 138 lbs/ 5’-6”

I used my 50 lb DBs for chest beach press and I rowed in the basement.

First I ran my dog in the early am outside in the woods and then banged this workout in. It was already pretty darn hot and humid and it wasn’t even 7 when I was done.

I used the 50 lb DBs and I broke up the rounds into 30=12/10/8

20=12/8

10 went unbroken.

completed WOD in 21:30.

I purposefully slowed myself a little to try and pace myself as I don’t normally pace it overall.

good overall workout . Solid MetCon and strength training at the same time .

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Mike Andridge
July 19th, 2022 at 4:28 pm
Commented on: 220712

Scaled to 135# BP

else as rx

29:23

m/52/175

I think my benching days are done--right front delt does like those--too many breaks

scaled to 135# bp

else as rx

26:51

m/51/175

compare to with same scale

26:12

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Sam Meixell
July 19th, 2022 at 11:49 am
Commented on: 220712

28:20

Row 500 meters

30 bench presses, 135#

Row 1,000 meters

20 bench presses, 135#

Row 2,000 meters

10 bench presses, 135#

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Jamie Johnson
July 19th, 2022 at 1:32 am
Commented on: 220712

46yo/86kg/male


35:35 RXD


bench got tough


500m row - 1:39

1km row - 3:38

2km row - 7:20

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Alexandre Beaulieu
July 17th, 2022 at 10:10 pm
Commented on: 220712

28:15 @ 185

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Albert Kombe
July 17th, 2022 at 3:06 pm
Commented on: 220712

24:38 w/ DB Floor Presses 50lbs

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Ralph Keeley
July 17th, 2022 at 4:42 am
Commented on: 220712

M/36/6’/170#


Short on time so modified to:


12 AMRAP

250m row

5 bench presses 150 lb.


7 rounds


Deo gratias

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Matthew Sherburne
July 17th, 2022 at 12:00 am
Commented on: Parkinson’s Disease — and the Holy Grail

This is the kind of content I come to CrossFit for. Keep it up, team.

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Troy Bruun
July 14th, 2022 at 8:52 pm
Commented on: 220712

Completed on 7/12


22:33


Row Distances Rx

3/4 BW Bench

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James Gentile
July 14th, 2022 at 9:45 am
Commented on: 220712

completed 7/13 at the Y.


RXd @ 200lbs


31:53


Maintained a 2:00/500m pace on all rows within some wiggle room. That is a heavy bench for me, no set greater than 5 reps, but wanted to try this as listed so went all in.


2021 - 22:18 w/ a run sub @ 185lbs floor presses.

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Dezert Sky Kiddoo
July 14th, 2022 at 4:26 am
Commented on: 220712

21:57 #105 (65% bw)

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Antonio Alves
July 13th, 2022 at 9:45 pm
Commented on: 220712

Modified to available equipment: 2x 9,5 kg DB.

--

For time:

50 DB SDLHP

45 DB floor presses

100 DB SDLHP

30 DB floor presses

200 DB SDLHP

15 DB floor presses


220712: 28'19''

210627: 31'07''

--

Peace.

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Jon Cook
July 13th, 2022 at 1:27 pm
Commented on: 220712

M41, 5’8”, 160 - bench 165#, Rx 20’ 51”

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Viktor Kobrusev
July 13th, 2022 at 3:53 am
Commented on: 220712

Time: 25:14

weight:90

growth:185cm

Age:28


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Austin Fox
July 13th, 2022 at 1:57 am
Commented on: 220712

Sub run for row:

  • .25, .5, 1 mile
  • Flat Bench #185

Time: 25:11

Age: 29

Height: 5’8

Weight: 186

(edited)
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Greg Fairbanks
July 13th, 2022 at 1:35 am
Commented on: 220712

Begineer + Scaling

For time:

Row 250 meters, concept2, res 10

30 bench presses, 95#

Row 500 meters

20 bench presses, 95#

Row 1,000 meters

10 bench presses, 95#


12:33


1000m row felt tough at the end, but most of this WOD was relatively unbroken

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Brian Louchis
July 13th, 2022 at 1:20 am
Commented on: 220712

2:00, 4:00, 8:00 bike

145 lb bench

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Robert Aylward
July 13th, 2022 at 12:10 am
Commented on: 220712

Good morning from Sasebo, Japan! Challenging WOD. The 2000m row was brutaaaal.


Performed all as Rx

Bench #185

Time 22:33

Age 41

Height 6-1

Weight 187

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Kevin Owen
July 13th, 2022 at 12:02 am
Commented on: Workout Tips

14:40 Beginner level with 65lb bp. 1k row sucked.



m/65/5’10”/165

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Lincoln Kerger
July 12th, 2022 at 11:41 pm
Commented on: 220712

Intermediate at 135#

26:02


Hot and humid, another slow performance. Rows were fine, so the BP took too long - not my strong suit. Compare to was with 65# DBs, but I don't have a time stamp.

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Shane Azizi
July 12th, 2022 at 10:17 pm
Commented on: 220712

35:29 Rx

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Nathan Wray
July 12th, 2022 at 9:58 pm
Commented on: 220712

21:43rx

Male

157lbs

5’9”

48 yrs

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Sam K
July 12th, 2022 at 9:45 pm
Commented on: 220712

Intermediate+

Started first 18 reps at 200lbs but dropped to 185lbs. Dropped several bar times, including on the last rep so had to reset. Bench has never been my strong suit. First 500m row in 1:20, pace slower each following round.


21:05


M/30s/225lbs

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Derek Eason
July 12th, 2022 at 9:39 pm
Commented on: 220712

Rx 18:36 at 165lbs.



*Bodyweight = 164lbs.

*Bench = 17/7/6, 8/6/6, 10

*Row Avg./500m = 1:52.3 - 1:55.7, 1:55.6


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Coastie Nick
July 12th, 2022 at 8:48 pm
Commented on: 220712

Rx’d: 24:57 @ 170 lbs


210627: 25:33 @ 175 lbs


170312: 25:00 @ 180 lbs

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Travis Schwartz
July 12th, 2022 at 8:39 pm
Commented on: 220712

Intermediate

18:48

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Mike Munsee
July 12th, 2022 at 8:05 pm
Commented on: 220712

M 51/205/6’

19:17. Bench@ #135. Subbed 50, 100, 200 sdhps for the row with a #50 kettlebell.

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Rina Jimenez
July 12th, 2022 at 7:56 pm
Commented on: Parkinson’s Disease — and the Holy Grail

We need more people like you. Who decided to try….just to see amazing changes and an incredible new way of life. Wishing you the best. Amazing story.

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Mike Andridge
July 12th, 2022 at 7:37 pm
Commented on: 220712

Vacation wod--will make this up when I get home

w/20# vest and 40# db's

Farmer's carry

Lunges/squats w/ just the vest.

then laps in the pool.

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John Clarke
July 12th, 2022 at 7:37 pm
Commented on: 220712

16:15


Subbed DB push-ups

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Richard Billingsley
July 12th, 2022 at 7:05 pm
Commented on: 220712

165lbs did the 30/20/10

Rows did 3X500M

Total Time: 10:52


Buddy

115 did the 30/20/10

Rows did 3x500

Total Time: 17:00

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Aaron Brumit
July 12th, 2022 at 6:07 pm
Commented on: 220712

24:55 using 115 lbs (3/4ish body)

Rows: 2:01, 4:40, 9:13


Compare 210627:

22:53 with 115lbs, rows: 2:08, 4:30, 9:15


damnit.

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Brian Coon
July 12th, 2022 at 5:40 pm
Commented on: 220712

21:29 rx

M/53/175/5'11"

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Sam O'Connor
July 12th, 2022 at 5:09 pm
Commented on: Parkinson’s Disease — and the Holy Grail

That’s a very moving account. Hats off to him, and CrossFit Belfast

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Michael Bishop
July 12th, 2022 at 5:09 pm
Commented on: 220712

I did this with 135 lbs and untimed due to limited strength in one arm


It's a great pull-push couplet

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Jorge Amado
July 12th, 2022 at 4:53 pm
Commented on: 220712

29:10 at 155

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Jim Rix
July 12th, 2022 at 4:09 pm
Commented on: 220712

Kristine, welcome back! Hope the knee cooperates. Nice job on return workout #2!

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Jim Rix
July 12th, 2022 at 4:05 pm
Commented on: 220712

The back wasn't having rows today, so...

500m row

30 bench press, 115# (75# BW) (broken 12/8/6/4)

800ish run

20 bench press (broken 12/6/2)

1600ish run

10 bench press (unbroken)

31:43


210627: 25:14, all runs, 75# BW bench

170312: 23:24, all rows, 80% BW bench

130317: 29:12, all rows, 83% BW bench


2021 (and all others) were at 200' above sea level and a flat run on a neighborhood street; today was at 8500' on a hilly road/trail, + an extra year of age.


59/5'8"/154#

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Steve Day
July 12th, 2022 at 3:50 pm
Commented on: 220712

Subbed 400m runs for ea 500m row

50lb dumbbells bench press - 55% body weight


19:41

(edited)
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Elizabeth Flood
July 12th, 2022 at 3:46 pm
Commented on: Parkinson’s Disease — and the Holy Grail

I lost my dad to Parkinson’s in 2013, he was diagnosed in 1997. I wish CrossFit had been around then and we could have done it together. I cried like a baby reading this

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Christian Simpson
July 12th, 2022 at 3:42 pm
Commented on: 220712

Today: 92%bw, 185#...32:14

062721: 100%bw, 185#...25:57

7/7/2020: 95%bw, 185#...27:34

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David Whiteman
July 12th, 2022 at 3:40 pm
Commented on: 220712

Scaled load to 135# (roughly 80% BW) else Rx


23:50

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Alex Ciasca
July 12th, 2022 at 3:28 pm
Commented on: 220712

RX'd.

35:53 @ 215#.


Cruised through the rows, sub 2 min/500m pace.

Was shocked at how difficult it was to get 30 and 20 reps of 215! Current max is about 285 (and increasing after today).

Fun WOD. Missed last years due to a shoulder injury. Can't wait to try it again in the future.

39/m/6'-3"/215

(edited)
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Craig Kaminsky
July 12th, 2022 at 3:14 pm
Commented on: Parkinson’s Disease — and the Holy Grail

Teared up a little reading this. Incredibly inspiring and uplifting. It's the ultimate example of what is so amazing about the CrossFit world.

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Michael Arko
July 12th, 2022 at 1:58 pm
Commented on: 220712

3/4 bw (112.5)

22:40


did not anticipate such huge breaks on press - lost a ton of time catching breath

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Amedeo Alessio Cerea
July 12th, 2022 at 1:55 pm
Commented on: 220712

Intermediate 50kg

25:54

(edited)
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Márcio Faustino
July 12th, 2022 at 1:33 pm
Commented on: 220712

Replace row for running 400-800-1600

Dumbbell Bench Press (2x22.5 Kgs) 30-20-10


20:59



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Jonathan Elmore
July 12th, 2022 at 1:29 pm
Commented on: 220712

BW#172 Bench #135 19:21

210627 18:00

I put the damper on 4.5 usually on 8.5, not sure if it made it more difficult. I did feel it more I my legs.

Afternoon 💯+ temp. In garage

I did #40 DB and Echo .5, 1, 2 miles 11:55

Wife #25 Bench Beginner row 20:18

(edited)
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Charles Meyers
July 12th, 2022 at 12:43 pm
Commented on: 220712

For time: 22:05

Row 375 meters

30 bench presses

Row 750 meters

20 bench presses

Row 1500 meters

10 bench presses

125 lbs

(edited)
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Kristine Goodman
July 12th, 2022 at 12:36 pm
Commented on: 220712

Scaled. adjusted.

Just coming back to Crossfit after a knee surgery that went bad - it's been about 2 1/2 years. I also work out at home so no rower. This is my 2nd workout off the website and feels sooo good to be back.

400 M run/ 10 db thrusters 25lbs

30 floor press 65lbs

600 M run/ 10 db thrusters

20 floor press

800 M run/ 10 db thrusters

10 floor press

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Philip hakenberg
July 12th, 2022 at 12:20 pm
Commented on: 220712

Male 25 RX 220lbs/100kg bodyweight

37:18 min

(edited)
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Bert Trabing
July 12th, 2022 at 12:08 pm
Commented on: Workout Tips

Completed at 175lb.

Did not time it. Went smooth then hit bodybuilding work after.

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Remy Fletcher
July 12th, 2022 at 11:09 am
Commented on: 220712

Scaled to 95 pounds after doing chest yesterday


19:17


180# male/26yo

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Luis Oliveira
July 12th, 2022 at 10:33 am
Commented on: 220712

Intermediate


60 Kg Bench Press


24:32

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Doug Bobbitt
July 12th, 2022 at 8:49 am
Commented on: Parkinson’s Disease — and the Holy Grail

Awesome story to read. So impressed with your determination, commitment and using CrossFit has your means to get back your quality of life that we all take for granted! Reading your story just made my day and it is only 5:30am!

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Andrea Gambardella
July 12th, 2022 at 5:54 am
Commented on: Parkinson’s Disease — and the Holy Grail

Congratulations to Scott and congrats to the Coach who tailors wods for him! 👏

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Patricia Rossi
July 12th, 2022 at 4:04 am
Commented on: Parkinson’s Disease — and the Holy Grail

Well done Scott, so nice to read your story!

wonderful to see that there’s hope!

Wishing you all the very best!!🙌🏼

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Kelvin Wood
July 12th, 2022 at 1:48 am
Commented on: Parkinson’s Disease — and the Holy Grail

fantastic work Scott

But your not alone

Ive had Parkinson’s for about 7 years

I stopped taking any medication

I don’t see any specialist,he was to negative

My theory is to mentally challenge yourself and always be positive

Then the brain forgets the Parkinson’s

I still have limitations but get me smashing out a workout

And it all disappears

It puts a smile on my face hearing your story 😊

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Kobe Breazeale
July 12th, 2022 at 1:33 am
Commented on: 220712

Row 300meters

30 bodyweight bench presses

Row 400 meters

20 bodyweight bench presses

Row 1,000 meters

10 bodyweight bench presses


Bench at 75lb.


did this today instead of tomorrow so I don’t get in my head and do poorly at it. Run is what gets me and gets in my head.


M/23/ 123 lbs


25:22

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Christopher Puetz
July 12th, 2022 at 1:25 am
Commented on: Parkinson’s Disease — and the Holy Grail

I love reading this. My father has had PD for 15 years, the medications come with just as many side effects as the disease. Movement is medicine. This is truly inspiring.

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Kalman Dee
July 12th, 2022 at 1:03 am
Commented on: Parkinson’s Disease — and the Holy Grail

I love the “exercise that’s intense and cognitively challenging” phrase, which is so true of Crossfit.

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Charles Meyers
July 12th, 2022 at 1:03 am
Commented on: Parkinson’s Disease — and the Holy Grail


(edited)
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Chris Sinagoga
July 12th, 2022 at 12:11 am
Commented on: 220712

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural, weightlifting, pushing at midrange, a setup that tries to balance out the playing field


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


ENDURANCE SCALE

Sprint the row efforts like you're going for a pr at that distance, then live with the rest on the bench press


STAMINA SCALE

Scale the weight on bench press to go unbroken or almost unbroken, or just don't strategize and burnout. Also hit a faster cadence on the rower than usual (similar to running)


STRENGTH SCALE

AMRAP in 20 minutes of:

Row 250 meters

Max reps bodyweight bench press (assuming it's going to be like 2 or 5 or something)


MY STUFF

20:03, 135-lb. floor press, corner, 1000, 2000 on the run


GENERAL FEAR LEVEL: 7

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