Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

15:55

Note: First time on the bike in about 10 days -- treated this as more of a recovery effort. Each 1000m was done in approx. 1:45-1:50 and holds with :10-:15 transition between bike and sandbag.

Strength: 
Bench Press 8x4
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

Notes: Used 185 across all sets and 205 for the last set. This was done on a smith machine at Planet Fitness -- didn't feel great and didn't see a need to push the weight on this one.

Midline:
3 Rounds, not for score:
30 sit-ups
150m farmers walk
*Rest 1:00-2:00 between sets

Notes: Two laps around perimiter of PF holding 40lb dumbbells. This was a challenge to do unbroken, but was able to make all 3 rounds unbroken.

3 Rounds:
500 meter row
12 burpees
21 box jumps (24)

Notes: Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren't going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working -- to achieve that, this row should be ~5-10 seconds slower than your 2k pace. What's more important here is getting off the rower and immediately moving with a purpose to start our burpees.

Focus on breathing with the burpees. If we push too hard here, the box jumps will be that much tougher. Two-foot jump on the box jumps will be considered "Rx". Step-ups are always an option, but won't be considered "Rx".

3 Rounds
500m row
25 straight leg sit-ups
25 back extensions

Notes: This effort lacked intensity. I did not come to the gym with a plan. Wanted to keep all rows sub-1:55 which I was able to do.

Crossfit Endurance
Time Trial: Row 2000m
-- 7:55.7
-- Damper was set at 5

5 rounds, each for time of:
100-meter sprint
15 kettlebell swings (53)
20 sit-ups
Rest 2 minutes

Notes: This was done using the manual treadmill at Jennersville. Tried to keep the KB swings and sit-ups unbroken, but had to break sit-ups on rounds 4&5.

Row Series IV - Event 1 

Nightmare on Erg Street

"Nightmare on Erg Street"

Row 500m, rest 60 seconds
Row 500m, rest 40 seconds
Row 500m, rest 120 seconds
Row 1500m, done!

Scores:
1A: 1500m time
1B: Total time