Our warmup this morning was a partner Medball tossing complex that included squats and lunges. Then we went into our squatting 

Today’s squat complex was 8×5 at 65%. So I hit it at 135#. With the “lighter” weights we were asked to focus more on from and breathing. The last few got quite heavy!

Today’s MetCon was 4x500m row with rest equal to the time worked. Our score was the slowest interval. I finished the first interval in 1:50. For the rest of them I pretty much kept the pace around 1:50 and did them all in exactly 1:50 except the last one which I did in 1:48. It wasn’t easy to maintain that pace over the 4 intervals, but it helped to have a goal of having the first one be the slowest.