So of course I had this amazingly great awesome running and rowing workout scheduled, but noooo it has to be some weird kind of sun shining drizzle like sprinkler rain - yes that is my description. So, I switched it to an in door metcon.
3-2-1-1-1 add 2.5 to 5kg from last time for new PR
3 med weight - good warm up
2 heavy weight - still warming up
3 HEAVY singles - failure on the last one is a beautiful thing
3 rounds 1 minute on each movement, 1 min rest between rounds - think Fight Gone Bad
wall balls 20/16lbs
ground to over head anyway 42.5/30kg
box jumps 20in
row for calories
Keep a total count of your reps - calories on rower for a total score.