Strong start and finish, weak middle.

I worked out with the 9:30 athletes, and the session was led by the ever lovely Deborah.

A: Metcon (Time)
Waiter’s Carry Hold 

10 minutes (30 sec work, 30 sec rest) to accumulate as much time as possible of alternating arm hold; maximum 2.5 minutes
per arm
I used a 53# KB and successfully held for 5 minutes. Longer, really, as I always ensure that KB was locked out before the timer beeped. I’m like that.
B: Angie (Time)
For Time: 
100 pull-ups 
100 pushups 
100 situps 
100 air squats
I completed a trial pull-up just before the start of the metcon, and everything felt fine. Whew. I hadn’t done a pull-up in about 2 weeks. I admittedly took it easy today, so as not to re-injure left shoulder. Here’s what transpired…
I completed pull-ups in sets of 20, 10, and then 5 reps, i.e, I completed no less than 5 reps at a time. All kipping and no butterfly pull-ups. Yup, that helped. My throat hurts because for one of the reps my chin went way over the bar; thus my throat when into the bar. Dammit.
I completed the first 90 pull-ups in sets of 5 reps, assuming child’s pose or swinging my arms across my chest while kneeling. Luke was stretched out beside me. I contemplated down dog. He’s a very funny dog. 
My right shoulder hurt a little as I was doing the first 25 or so pull-ups. Evidently I was protected my still sore left shoulder and placing more weight on right side of body. Everything is fine. Thanks for asking.
I completed 40 unbroken sit-ups, not coming anywhere close to my goal of completing all sit-ups unbroken. Uhm, I can usually easily do many, many unbroken sit-ups. Not today. Not. Today. I began completing in reps of no more than three. NO MORE THAN THREE! This slowed me down considerably. 
As I knew I wasn’t going to achieve a PR, I didn’t much mind. I would occasionally see Coach Deborah look at me in wonder, bewilderment, astonishment, and/or disbelief. I really couldn’t tell.
I decided to complete air squats in reps of 25, as the 80 back squats yesterday have left my quads a wee bit sore. I completed two sets of 25 reps. As I was completing the third set I thought, “Complete 30 so you’ll only have 20 left.” I made it to 30, i.e., 80, and I thought, “Just keep going.” And I did, completing the last 50 air squats in unbroken reps. 
Time – 17:02
That’s 1:17 slower than PR, and, as I often like to say, that’s okay. 

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