WHY 2K???

Day after Murph...didn't feel that sore until I started the warm-up.
Thought I would feel it getting out of bed in the AM...NOPE!
Really didn't feel sore or tired, then tried to do a pull up...OH BOY!!!

Warm-Up ~
Jump Rope Progression
2 Rnds~
10 Pull Ups
20 HR Push Ups
30 Alt. Rolling Pistols (R=1, L=2, etc)

2K Row for Time

For Time:
Acquire 2 minutes in an L-Sit position

Oz ~ 7:22 / 6:50 (he also did Snatch & Push Ups OTM)
Ethan ~ 1000m Row (50 Pull Ups/100Push Ups/150 Air Sqts) 1000m Row / L-Sit Complete (around 7min)
JB ~ 3 Mile Run...Knee felt good yesterday, so why not push it and go for a 3 mile run today?!?!?
Daliege ~ 7:17 (fastest time of the day!) / L-Sit Complete - total time???
tb ~ 7:18 / 5:47

Oz was "on fire" this AM. I got here and he was already on his 2K row! He was on a mission! Did a great job and improved! He is going to crush MDM.

On that note...if you do nothing else this next month...Do Leg Blasters & Cindy-ish work for your warm-ups.
The exercises and sheer volume will help once MDM gets here! It will also increase your general stamina!
Push Up stamina was noticeably lacking yesterday...Something to take notice of in general. We get strength oriented and work that portion well, but just sheer volume, especially in the arms is needed