Jan 16 - Shane's WOD (Double)

part 1: 5 sets for total working time:
15 unbroken push press - 95#/65#
10 burpees
25 unbroken box jumps - 20"/14"
rest 2 min
1:30, 1:52(1), 2:05, 2:17, 2:15

Most guys on Big Dawgs never went over two minutes in a round and many rounds were in the 1:teens...cough BULLSHIT cough...anyway...

All everythings unbroken except my second set of box jumps, not sure what happened there.  My burpees got pretty slow, but I never actually stopped.  This got ugly fast.  I really wish I could hold on to that speed I have in the early rounds.
rest 8+ hours (I was only able to schedule in about 5 hours rest)

part 2:
run 400 m - 9 sets
(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)
rest EXACTLY 2 min b/t sets
1:30, 1:24, 1:22, 1:34, 1:28, 1:26, 1:37, 1:29, 1:27

These were done as 200m there and backs.  Not too happy with the times themselves, but very pleased at how I seemed to pace well and find the appropriate gears for the rx'd level of effort.  I usually really struggle in that department, so this was a victory for me.

part 1:
chest to deck burpees and 2 hands overhead to touch object 8" away from 2 hand max standing reach; lockout arms and knees at same time for push press; hips at full extension at top for box jumps; no pauses allowed on floor or top of box for box jumps...breaking is constituted by double dip on ground, pause on top without rebound, etc...
part 2:
one has to know different gears, find them and post about it