WoD for October 3rd, 2017

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

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