10/12

Did this workout so I didn't have to worry about trying to use the rowers on Saturday.  Hope that's ok.  Also, will probably be easier to run 5 miles with a friend over the weekend (easier/more enjoyable than running alone). 

A.  Single sided ring rows, 8 each sidex4; rest as needed

Did this. Focused on making them "harder" by changing my positioning.  

B. Push ups, accumulate 16 reps in sets of 2 unbroken

Did this. Sent videos. Weren't as hard as they have been. 

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3 RFT:

6 Hanging knee raises

8 Bench press 45#

Row 600 m

Did this as listed. Time: 11:50. 

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Foam roll thoracic and lats and pecs

:10 sec bar hangx3; rest as needed

Did this. The hanging bars were super easy. I could probably hang for 30 second continuous.