Subbed a 400 Meter row for the 400M run. 55# DB subbed for the KB.
I know I can get that time down. The killer was throwing the DB swings in after the row. Holy cow! First set of DB swings I did unbroken, but the remaining two sets were 11-10 and 15-6 respectively. All pull-up sets were unbroken. I’ve got to say the Brand X pull-up station is a work of genius. The pull-up bars at L.A.-L.A. Land are like cheese graters, but the Brand X pull-up bars are easy to grip and the hand position is perfect for throwing the weight on the back and shoulders. I’m getting spoiled on the excellence in Ramona.
Anyway, I ran my first CF “client” through the workout. Warm-up consisted of a 10 introductory DB swings, 21 situps, 5 second L-sit practice, 15 hanging crunches, 10 dips and 10 Medicine Ball (I’m not sure on the weight for her ball, mine was 5#) thrusters. Then we hit the WOD. We reduced the weight on her DB swings (30#) and she used the gravitron to get assisted pull-ups. She got two sets and that was enough for her. Paused my own workout long enough to invite her out to Ramona with me and Romi this Saturday She passed on it this time, but said maybe next week. We’ll see. I’m trying to bring them in, Guard Dawg, but so far, no takers. :D