STRENGTH/SKILL

Rowing
- recovery from Murph/warm up/Fun pace; not for death/sprint

Partner Rowing or Airbike
- in groups of 3; accumulate 2000m Row or 150 Cal Airbike

*no 1 person rowing more than 100m at a timeor 8 Cal AB at a time*
 
**goal is to get rid of DOMS**

Deadlift

Depending on levels of soreness:

- build to tough set of 5 or 3 reps

or 

- work technique for sets of 5

WOD

Choose 1: 
Anaerobis Lactic Power Tests

1. Row
- 4 sets @high effort; 
30 sec on/30 sec off retest
[use the C2 Scoring Mechanism for this to get proper judgement]

or 

2. 500m Row Retest

or

3. Airbike; 1 min max cal effort. 

F/P: 1 time for whatever you choose

S: rest 5-10 min, then repeat
whichever one you chose