Row 2000m @ 70-75% Max HR
9:18 @ about 150 bpm
+
3 min rest
+
21,15,9 rep rds:
KBS - 16kg
Wall Balls - 12# to 9 ft
3:02
+
3 min rest
+
Run 7 minutes @ 70-75% Max HR
Completed, didn't measure distance
+
3 min rest
+
For time @ 80%:
Burpees - 9,7,5,3,1
Double Unders - 50,40,30,20,10
3:04 all DU's unbroken, burpees paced at 80%
+
3 min rest
+
Row 2000m @ 70-75% effort
9:33@about 150bpm
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