230320

Row 45 minutes
10,628m, 2:07.0/500m

2023 VAULT 11: "OASIS"
Program C

On a 16-Min Running Clock
60 Cal (M) / 44 Cal (W) Assault Bike
-OR- 1000 Meter Row
At 6:00, 10 Min AMRAP
12 Wall Ball
1 Wall Walk

Suggestions
Men: 20ish# Wall Ball
Women: 13-15# Wall Ball

Extra Challenge
Men/Women: Increase to 90/66 Cal Bike -or- 1500 Meter Row -AND/OR- 16 Wall Ball/12 SB Thruster + 2 Wall Walk

Score: Bike/Row Time
Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Bike/Row Goal: 3:30-5:30
WB+WW Goal: 7-11 Rounds

Scaled: 1500m row/16 Wall Ball/2 Wall Walks
Score: 5:21.0, 1:47.0/500m
Score: 4 rounds + 1 Wall Ball

Warm-Up: 1200m run, Time: 5:28
Cool-Down 10 minute row: 2315m, 2:09.5/500m