For time
Row 2k
50 toes to bar
40 shoulder to overhead @ 115lbs
30 bar facing burpees
16:57
Row was 7:22 – first 1K was about a 1:46 pace felt I was over pulling so eased up a little bit
Ttb was 10-10-12-10-8
Sto – 20 (way too aggressive because I rested too much, that’s the only thing I would do different) – 9-6-5
First 14 burpee were slow, took about 10 sec of breathing and then hit the last 16 as fast as I could.
+
15 min easy bike
class needed bikes so only got in 10 mknitww
+
Hip flow and banded shoulder work
Done