Basement WOD: MU Prep, AirDyne, 1km Row

Warm-Up

Three sets of:
5 deadhang pull-ups
5 ring dips


WOD

10 minutes of AirDyne:

I did 171 calories and "travelled" 3.40 km. 

That's marginally better than the previous best time I posted so far.  

Instead of having the watt measurement around 185 early on, I did my best to keep it above 200.  I was shooting for at least 225, but that got harder as time went on.  I did dial up the intensity in the last 90 seconds or so, but it was probably not quite as hard as earlier efforts when I expended less energy earlier. 


Bonus Nastiness

1km row. 

3:48.