i'm getting good at making up wods that involve rowing

5 pullups on hangboard (ledge, can get pads of 4 fingers on each hand on it)

5 rounds:
-Row 750m
-Sprint row 250m
-10 knees to elbows
(this bit of the workout took ~23 min, I averaged ~65 cals/rd)

5 more ledge pullups

MWOD#1: 'hang out' in full squat for 10 min...I did 6 before i'd be cramping every 2 seconds, might still be residual beatness from RCC. But then i walked around for 5 min or so and tried squatting again and it was noticeably easier to get into a good squat form. gonna be going through the MWODs hopefully on the reg.