Race Boat...

A familiar little ditty today...
Boat Race... Done HERE (8.1.17) & HERE (4.11.17)

Nice day for a run... two laps on the outside of the Wt. Room was the 400m Run...much nicer than 3 laps indoors...

Warm-Up
Mobilize
ALT OTM x 12m:
40s Light Bike
40s Alt. Sampson
40s Light Row
40s Spidey & Reach
40s Shuttle Run
40s Wall Squats
----------------
Gradually increase intensity...
200m Row + 200m Run
1-2m Rest
150m Row + 150m Run
1-2m Rest
100m Row + 100m Run
----------------
BOAT RACE
3 Rnds for Time:
500m Row
400m Run
EXACTLY 3min REST b/t Rnds

Extra...
STRICT HSPU work
OTM x 12:
odd = 60s Recovery Bike
even = Max Strict HSPU in 45s

C.Drake ~ 16:30-ish I believe he said...
A.Johns ~ 22:05 (5:14-5:23-5:28)
Z.Wendt ~ 16:31 (3:26-3:33-3:32)
T.Wendt ~ 15:55 (3:12-3:21-3:22)
tb ~ 17:45 (3:56[1:49Row]-3:55[1:47]-3:54[1:49]) / 5-6-5-2-2-2 HSPU
Come Holy Spirit, come into my heart...and fill the hearts of the faithful!