Row + GHD metcon

Lunch

Warmup:
3 x 10 pull ups
15 dips, squats
shoulder dislocators
hamstring rehab


Workout:
500 m row
25 GHD sit ups
25 GHD extensions
3 rds

time: 12:51


Notes:

• Body: still sore in chest, quite sore in biceps from climbing last night. Hamstring tendon is feeling like it's getting better which I'm happy about.
  
• WOD was good, row was difficult since I have not rowed in a long time. Splits on rower were 1:48.8, 1:54.4, 1:52.6. Came out hard on the first rd (1:42 / 500 pace) and did not have the capacity to keep that pace up the entire time. GHD routine was good, difficult to extend quads hard on sit up portion because they were taxed from rowing.