5K row for time
23:29.7 I set out and was able to substantially maintain a 2:20 / 500 m pace. I was around 24-25 strokes/minute the whole time, slowing down in the middle and picking it up at the end. This was a good test that I would like to repeat.
4/3/2015 - 24:15.7 (Crossfit Undeniable)
6/1/2016 - 24:08 (Oracle Gym)
11/22/2016 - 22:25.2 (Oracle Gym)
2 strict pull-ups
Warmed up with some kip swings and scap pull-ups. I was able to complete these without issue.
I bagged on the programming and just wanted to get the blood pumping and some skill work.