100m, 200m, 300m, 400m, 500m rowing, then 50, 40, 30, 20, 10 burpees. I had to scale the burpees by skipping the push up part, except the last 10 burpees. Managed to pull 1:50 on the rower for the 500 meters.
Totally off the hook stage two of the Open. Craig took me aside after the warm-up and just before launching into it and asked, no offense, but how old are you. 60. Ok, you're doing this to women's scale. Instead of toe to bar, you'll do knees to chest, single unders instead of double and you'll start at 55 pounds for the snatches. That last accommodation meant that I would actually finish where RX men's started. Good by me. That also meant that I had the room to make it into the final four minutes. But just couldn't lift a single 135 pound snatch. Totally shattered By the time we got to that part of the hurt locker.
run42:44  3.68 mi (11:37 / mi) +149m10:19 / mi ahr:150 max:177
5,4,3,2,1 minutes postholdtervals in the fresh -16 pow. Sunrise is stunning on a day like this. Cut the warm up and warm down to the minimum to keep the workout short for Rox, who gets a bit chilled when it's this cold. She handled it like a champ.
Back squats as many as I can do in 30 seconds times 3; goblet lunges in between. Then 150 meters on the rower at a sprint and 20 uninterrupted wall balls. Easy at 14 pounds, but 20 is a whole new game.