Happy Birthday, Janelle!
A. Find your max height box jump.
B. Find your max thruster. (Compare to Feb 3, 2014)
C. Row 3 km for time. (Compare to April 16 2014)
If you are more experienced and time and space permit, try a 5 km row.
Note: If your legs are smoked from the wall balls yesterday, you can treat this as a recovery row (i.e. easier pace) to help loosen up those tight quads.
Happy Birthday Janelle!! So I found another 3 k row we did, was October 10th 2013, I beat my previous time by 1 second hahaha. PR baby!