5K...

And it is not a RUN!!!

Warm-Up...maybe

A few options today...

Redneck Paradise...sort of
7 Sets for Individual Times:
7 Box Jumps (30/24)
150' Sprint (shuttle or straight...whatever you have room for)
7 KB Swings (70#/55#)
150' Sprint
2 Minutes REST b/t Sets

Row 5K for time!
*if you feel daring...perform 3 Muscle Ups every 3 minutes while completing the task
(or sub anything in for muscle ups)

Oz ~ 18:53.6 (straight 5K Row)
Witt ~ 25:41.3 (straight 5K Row)
Daleige ~ 23:00 (7 Bar dips every 3 minutes)
tb ~ 63-56-56-55-52-51-47 (Shuttles @ 1&2 = 25'-50' / 3&4=50'-25' / 5-7=75') / 25:26.9 (w/ 3 M.U. every 3 Minutes...I went UB on all but the 3 @ the 15 Min mark (2-1)

WOW...this baby was different! NONE of us have ever rowed 5K before...longest distance was a 2K for time. The 3 Minutes was a good distraction for a break-up...Oz said it just got to be a grind & I can believe it.
At 21:00 I did 3 MU, then got on rower with 21:35 on the clock...and had 775m left...I thought I might be able to push through and get it done before 24:00...but that was just my miscalculations & fatigue talking. I was rowing about 1:50/500m pace...then figured I could not get it... 24:00 hit with 188m left...Darn-it!!!