4/18

A1.  16 alt weighted russian twistx3; rest :20 sec

A2.  10 Lemon squeezers holding onto a bench (slow and controlled)x3; rest 1 min

Did the lemon squeezers really wrong. Will fix it for next time. 

+

Row 500 m

Run 400 m

rest 2 min

x4

Round 1: total 4:13.9 (2:18.6, 31 s/m row)

Round 2: total 4:15.8 (2:15.7, 31 s/m row)

Round 3: total 4:15.7 (2:16.4, 32 s/m row)

Round 4: total 4:18.2 (2:17.9, 32 s/m row)

Total time included row, run, and transitions.