The plan was to do a 20 minute recovery ride/row/run and then 4 hours later do the 7 minute burpee wod. Coach John changed that up when he determined that I changed my rest day from Monday to Tuesday. He had me move up the Thursday WOD to today. Short Warm-up and then right after it to fit it in before my first call of the day.
row 1000m x3 @easy pace - rest 3mins between efforts
Ok so I thought John told me a 90% pace but clearly I got that wrong a it was listed as easy. It was anything but easy.
Round 1 - 3:37 1:48/500 24s/m
Round 2 - 3:45 1:52/500 27 s/m
Round 3 - 3:47 1:53/500 32 s/m
11:10 3k 1:51/500 27 s/m
12:15 Tried to keep the 500m row close to 2minutes so I could hit the KBS straight away. Was able to do the KBS unbroken but the pullups were a train wreck. Couldnt grip or breathe and had to break them up. All in all not a very impressive score but I will chalk it up to the 3x1000 taking a lot out of me.