AMRAP in 25 min:

250 m row
10 deadlifts AHAP
10 OH DB press (strict) AHAP
10 lat pull downs AHAP
1 lap elliptical 6/8 (<65 rpm)
1 min standing spin bike sprint

Post rounds completed and weights used to comments. 

Workout Notes:  

  • OK, we figured out how to make this work thanks to many of your efforts on Saturday. 
  • The intention of this workout is to spike your HR with a sprinted row + heavy weights then force it to recover under moderate activity.
  • When we tried this on Saturday, the weights were heavy, but not heavy enough. We need to take it up a few notches.
  • To get the most out of this workout, come a little early and play with the weights you'll be using during the workout. Start light then find 85% of your 10 RM for each of the weight exercises above. I need you at or near your 10 rep max (RM) throughout the workout. Only when you are ready though. Rookies don't even try it. 
  • To give you an idea, Rob H. pulled a 185 for DL, 13 on the pull-downs and used 40s OH! 
  • Now, plow this thing! Most of our vets got around 4 rounds of this in the beta version. I challenge you to get 4 again! (rookies ignore)

Lambs 2. Last time I didn't make it. Hip flexors gave out. Weren't having it. Today it was lungs that stopped me. Alas, I am doomed to try again.