This morning we did the work out as rx'd by HQ 090223 and it was brutal.

For time:
Row 500 meters
50kg Push press, 21 reps
Row 500 meters
50kg pound Push press, 18 reps
Row 500 meters
50kg pound Push press, 15 reps
Row 500 meters
50kg pound Push press, 12 reps

I have to admit that I took the rowing a little easy to start with, my legs are thanking me now. I would like to say that I was thinking ahead and pacing my self. But no, i was just being lazy. But by the end of it both my legs and shoulders were completely cooked. I didn't get a time but I am hoping that this work up comes up again soon.