Friday - Nov. 30

Jump Rope 2 minutes

Erg - drag #6
 - warm-up - 10 minutes
 - 1:53.8 ave500m
 - 2636m

Main Set
 - 2000m
 - 6:44.9
 - 1:41.2 ave500m
 - aveHR 165
 - maxHR 175
 - Robo and Cyborg from Sorinex were doing an end of the month challenge, so I naturally jumped in the fun.
 - definitely has been a while since pulling that hard.  Would have liked to be under 6:40, but I really can't complain to do this on no recent erg training.

Lunch.....

With / Andy P.
 - Brute Force Sandbag Weekly WOD
 - Every Minute on the Minute
 - Odd minutes - 2x Clean+Press and 25m down/back run with 82# bag
 - Even minutes - Sandbag Burpee x2 +2 additional reps each round
 - 11 total rounds plus 8 burpees in the 12th

Because that wasn't enough we chose to do another Brute Force Sandbag workout
 - 6 Rounds w/ 1 minute rest between rounds
 - 200yds sprint
 - Clean x5
 - Lunge x10 total
 - Press x5
 - Squat x10
 - lifts were done as AMRAP each round
 - my reps/round were as follows: 29, 34, 34, 27, 30, 30
 - 184 total reps

Rolling Thunder
10x 90#
5x 135#
3x8 @ 190# on 3:00 timer - right arm was just small hops last 5 reps