180415

Friday 180413
Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

scaled to:
Complete as many rounds as possible in 45 minutes of:
Row 500 m
3 lay to stand rope climbs
Row 500 m
15 clapping push-ups

7 rounds + 500 m + 3 lay to stand rope climbs + 201 m. (5:47, 5:56, 5:50, 5:59, 5:51, 5:52, 5:59, 3:43). Row: 7701m, 1:54.8/500m.

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m