Bring a Friend Days are like surprises. We never know what we’re going to get, but I was assured early on it was a good one by Russ.

He didn’t let me down.

First we did a 500m row for time, max effort. I’ve never done this before, I don’t think. I hopped on and started going balls to the wall. Gassed myself about a minute in and just kept trying to keep going. Ended up getting my 500m row time of 1:50.8, which is 1 second slower than my last time from over a year ago. Now that I have a benchmark, I’m going to try for it again soon.

4 min AMRAP
10 push press (95/65)
12 push ups
14 KB (55/35)

2 min rest

4 min AMRAP
8 PP
10 PU
12 KB

2 min rest

4 min AMRAP
6 PP
8 PU
10 KB

Pretty crazy! Especially after the push ups and ring rows I had just done the day before, hah. Good lord.

I finished 7+9 reps RX of course.