ROW

Warmup:
3 sets of 21-15-9 reps of

• pvc pass thrus
• double unders
• leg swings (each leg)
• scorpion stretch

5 back squats (95#)
shoulder mobility

Skill:
Row as far as you can using only 10 pulls. Repeat for 5 rounds.

1. 248 meters (damper set to 8)
   
2. 254 meters (damper set to 8.5) - I think I won :)
   
3. 247 meters (damper set to 9)
4. 252 meters (damper set to 8.5)
   
5. 249 meters (damper set to 8)

WOD: "Squat/Row"
3 sets of 21-15-9 reps for time of:

• overhead squats (115# Rx)
• row for calories

Time 7:54 Rx

I set the damper to 8.5 on the rower. I was able to perform the first set of squats unbroken. On the second set, I split the reps 8 & 7, but I completed the last set unbroken. I think I was only 1 of 3 who actually completed this Rx. I think I came in 2nd.