Row, Squat

WOD
3 rds
500 M row
10 squats to a box or chair

Box or chair should be at height to which you can maintain perfect mechanics.  If that means you barely bend your knees, fine.
Cadence
Kill the row, squats slow to medium speed, rest 2:00 between rds

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3RNFT
500 M row
10 air  box squats 12" box + 20kg bumper. About 16"
Rest 2 minutes

1. Row
• "Kill". Hah!
• Not my best work.
• I couldn't get my shoulders back the way I'd like and my arms aare bending too early.
• Managed to hold under 2min/500m thank goodness, so that's something.
2. Squats
• Sat down too hard, sorry.
• Rather unhappy with those.

Overall

• Fairly average.