Row...Row...Row...

Good Day of Workouts!!!

Warm-Up
Mobilize ~ GoWOD
Movement
Squat / CNS Moves
Muscle Cleans & Propulsions
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A) SQUAT CLEAN
Work to a Heavy 3-RM...if it feels good get after it, if not get as heavy as you can!
(do not dwell too long here12-15min max)

B) PAUSING FRONT SQUAT
Work to a Heavy 3-Rep... same as above... 1-2s pause on bottom, little or no dip to rise!

KEEP WALKING...some more!!! (repeat, sort of HERE)
5 RFT:
100' Walking OH Lunges (95/65)
20/16 Cal Row
* 16min Time Cap

This is a repeat of last weeks 3 RFT...
So, be conscious of where you are at when you finish 3 Rnds, then keep the work going!

Stan ~ xx / xx / 15:30 (65# / FR Lungewalk ~ 8:50 after Rnd #3...way ahead of last week!)
tb ~ 225# / 260# / 4 Rnds + 97' (one step away from finishing the OH LW / dropped wt to 75#...)
So, I dropped my wt. to 75# and that made a bunch of difference...Was able to go UB on 1 & 5th...
50-50 with 5-7 breaths at the drop/turn-around)
3:18 = 100' UB - 1:14 Row (Mac came in and talked b/t LW & Row for 30s)
6:55 = 50-50 - 1:07 Row (3:37)
10:42 = 50-50 - 1:00 Row (3:47)
14:30 = 50-50 - 1:10 Row (3:48)
16:00 = 97' UB - finished then finished Row in 1:12

ENGINE (during 3rd Hour)
ROW
10m Easy Row
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3 Rnds:
1 Minute Max Sustainable Pace
6 min Row Recovery
-------------------
10m Easy Row

tb ~
10m = Approx ~ 2600m Row

Damper #4 = 25 Cal / 303m / 31s/m / 1:39.4 ave / 360 ave Watts
Damper #3 = 25 Cal / 303m / 29s/m / 1:39.0 ave / 360 ave Watts
Damper #5 = 28 Cal / 315m / 33s/m / 1:35.3 ave / 404 ave Wattsabout 4600 total meters rowed in 21min

No time for 10m Easy Cooldown...the 6m Recovery Row after the last 60s Row was good