6/29

 7 RFT:
            Run 400 m
            Assault 20 cals
            Row 20 cals

Round 1: 5:54.1
Round 2: 6:25.7
Round 3: 7:12.7
Round 4: 7:14.1
Round 5: 7:15.2
Round 6: 6:54.2
Round 7: 6:46.6

Total: 47:41.6 

I feel like I should have been faster. The bike destroys me -- just can't get the power.

+

10 Side to side alternating Cossack lunges
10 Band pull aparts (send video)
8 PVC back squats
Foam roll quads and glutes

Did all this. Also rolled our thoracic.

Drank a TON of water before and after. It's hot.