Warm Up: Row 1000m., Agility, Stretch.
Strength: Back Squat / GHD Hip Extension Combo 10/10 10/10 10/10
WOD: McHales Navy
With a Partner complete as fast as you can a 250 Calorie Row. Trade off all you want. To cut time off your final score one partner completes the following while the other partner rows. 1st 50 cal > HR Pushups, 2nd 50 cal> T2B, 3rd 50 cal >Wallball 20/14, 4th 50 cal > Slamball 40/30, 5th 50 cal >Situps. Subtract 1 second off row time for each rep completed.
Icing: Handstand practice