Rowing Nancy

T - Hero WOD

5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Open 16.3

7 minute AMRAP
10 75# Snatches
3 Bar Muscle Ups

Great big mountain bike ride

Rode 4 hours yesterday.... 27 or so miles of single track, 3,200 feet of vertical ascent. Should have been 3 1/2 hours but wifey wasn't feeling great on the trail.

30 reps core chipper thing

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate