Group: 5 Rounds of Rowling – Row 100m. Using full strokes, try to hit 100m exactly. For every meter under or over, do 3 Air Suats!
Strength: 3RFT : 15 GHD situps or 25 Abmat Sit-ups
Rest 1 minute between sets
WoD: Row for Distance
7 Rounds of:
60 seconds of rowing followed by 30 seconds of rest
Score = Total meters (including coast)
Cash out: 3 x 10 Floorwipers
MOB: Roll Posterior / Lax Shoulders