Runnin' and Rowin'

Today's WOD:

6K Run/Row
  
Mix it up anyway you like.
Record time and mix.
Time Limit: 30 Minutes
  
Followed by:
Tabata Sit-ups (GHD)

Warm-up:

  1. Run 400m
  2. Walk: Outside,Inside,Heel, Toe
  3. Wall Drill 2x20
  4. Snatch 10 in 10

MOD:

Running Mechanics
Rowing

Post-WOD:

Rollout: Legs

CFTally Athlete Results:

Jolly Green 30:00 4,000+800 Scaled / 6

Professor 28:12 4,800+1,200 / 6

BAMF 30:00 4,800+1,200 Scaled / 5

Andy 29:50 2,400+3,600 / 6 abmat

CoCo 30:00 3,200+2,330 Scaled / 10 abmat

John S. 30:00 4,000+1,500 Scaled / 8 abmat

Catherine 30:00 1,600+3,215 Scaled / 9 abmat

Patrick 27:40 4,000+2,000 / 10 abmat

Charlie 30:00 1,200+2,500 Scaled / 7 abmat

Mighty Mouse 30:00 2,000+2,351 Scaled 

Zach 28:14 400+5,600 / 8 abmat

Anne 30:00 400+4,867 Scaled / 10 abmat

Joey 24:40 4,000+2,000 / 15 abmat

Marcelo 30:00 3,000+3,000 / 9 abmat

Monkey 1,600 row / 8

Flex 28:00 0+6,000 / 9 abmat

Stoner 27:34 4,400+1,600 / 7

Rachel 30:00 4,000+869 Scaled / 11 abmat

Tony 28:30 4,000+2,000 / 10 abmat

Cornbread 30:00 2,800+2,000 Scaled / 6

Lily 30:00 1,600+3,200 Scaled / 7 abmat

Nikki 30:00 2,800+1,100 Scaled / 8 abmat

JuJu 30:00 2,000+1100 Scaled / 9 abmat

Happy 27:06 800+5,200 / 11 abmat

JenKen 30:00 2,400+2,978 Scaled / 13 abmat

Speed Racer 28:34 6,000 / 4

Kim Possible 30:00 2,000+4,000