Guest appearance by Adam "Lurch" Cooke. Claims he rowed crew in college, and that he probably doesn't need to do that part of the workout. Answer = NO!! The gangly one hung in there, and finished strong. Workout and times below.
5 rounds with a final 6th round of a 750m row only.
Row - 400m/400m/500m/400m/400m
Kettle Bell - 20/20/20/20/20 reps.
Sit ups - 25/25/25/25/25 reps.
Box Jump - 15/12/10/10/10
Wall Ball - 15/12/10/10/10 reps.
Finished with 750 row.