Warm-up

3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks

WOD

Part 1: Row 1000 m for time
Rest 3-5 minutes

Part 2: 5 Rounds NFT
Focusing on Form!
10 Dead Hang Pull-ups
20 Squats

Cool Down

Dynamic 1X

3 Rounds of:
Knees to Chest 10 Sec Hold per side
Cobra 10 Sec Hold
10 Pass Thru
Samson Stretch 20-30 sec Hold per side

Mindy 4:18.8
Sir                             4:04.9
Michelle                 3:50.3*PR
Rob 4:25.9
Margo                     4:41.0
Georgie                 3:56.8*PR
Jimmy                     3:27.6
Tory                          3:41.7
Andrew                    3:17.2