Part 1

For Time:

800 M Row

Rest 3 Minutes

For Time:

600 M Row

Rest 2 Minutes

For Time:

400 M Row

Rest 1 Minute

For Time:

200 M Row

Part 2:

10 Minute AMRAP

5 Strict Pull Ups 

10 Box Jumps

15 Mountain Climbers

1 Lap

*If you do not need a band for the pull ups, do them on rings.


All:  If you are overly sore from Monday and/or Tuesday, make every effort to get here today.  Part 1 will really help you recover if you are hurting.  Try to avoid being stagnant if you can.  and get some SLEEP!