Recipe for soreness

AM: Interval Row
10 rounds
250m row
rest 2 minutes

time/average watts
1. 46.2/ 444
2. 45.6/ 461
3. 45.2/ 474
4. 45.6/ 461
5. 47.2/ 416
6. 45.2/ 474
7. 47.2/ 416
8. 47.5/ 408
9. 47.9/ 398
10. 46.6/ 432

So exhausting. These interval rowing workouts are so terrible. After a few rounds you pull and you push and nothing seems to have any power. Even for this short period of time, its pretty amazing. Before my last round I stood up to rest, this proved to be a great idea, wish I would have done it on my previous trials, better luck next time!

PM: "Lynne"
5 rounds
Max reps bodyweight bench press
Max reps pullups
rest as needed

BWT: 197#
BP: 200#

BP/ Pull ups
1. 10/ 50
2. 11/ 33
3. 8/ 31
4. 9/ 37
5. 9/ 40
Total: 47/ 191= 238

Well, I couldn't be more happy with this score. Everything was really hard. I lived up to my expectations of pullups and I did better then I expected benching 200#. I was completely drained throughout this workout, to the point, where not moving felt heavy. Un-racking the barbell to start each consecutive set of bench press was intimidating. I think this is a solid score, I hope I never do it again! Bring on the soreness!