Boat Race

Warm-Up
Roll/Mobility
Activation
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts
*rows go from light/easy to moderate

2 Rnds
10 Push Ups
15 Abmat SU
200m Run

GYMNASTIC WORK
With a Running Clock, as many rounds as possible
0:00-5:00
1 Wall Walk
3 STRICT Pause Pull Ups (3s chin above bar)
5:00-10:00
15s Ring Support Holds
5-10 Horizontal Ring Rows
10:00-15:00
6 STRICT TTB
3 Inchworms
(Work all for FORM vs. Reps/Rnds...QUALITY over quantity)

BOAT RACE (past HERE)
3 RFT:
500m Row
400m Run
3min Rest b/t

Recovery
15min Bike (Conversational Pace)
Every 3min perform 15 Hollow Rocks

lil Wendt ~ 17:22 (3:46[1:47] / 3:48[1:53] / 3:48[2:00])
Daliege ~ 17:21 (3:49[1:47] / 3:53[1:50] / 3:39[1:50])
tb ~ 17:55 (3:51[1:46] / 4:01[1:47] / 4:04[1:47])
Oz did this one this AM, but really did not keep a time... He is just a machine that keeps going! He is always finished by the time we start! Guaranteed he was faster than this!

Stan (4/12/17) ~ 16:45 - (3:33[1:48] / 3:35[1:46] / 3:37[1:57])