231221

Row 45 minutes
10,344m, 2:10.5/500m

Thursday 12/21/2023
Program C
8 Rounds
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
Rest 1 Minute Between Each Bike/Row
Then, After Completing all 8 Rounds
36 Reps Dumbbell Turkish Get Up

*Turkish Get Up is 18 reps per side - alternating every 3 reps!

Suggestions
Men: 30-40# DB/KB
Women: 15-25# DB/KB

Score: Fastest Bike/Row
Score: Slowest Bike/Row
Score: Weight Used for Get Ups
Goal: Bike/Row: :40-1:10, Get Ups: Challenging but able to do 3 at a time with good technique.

Scaled: 18 Cal Row, 35 lb. Dumbbell
Fastest Row: 0:36.8, 1:33.8/500m
Slowest Row: 0:46.0, 1:43.6/500m

Warm-up 10 minute row: 2221m, 2:15.0500m
Cool-down 10 minute row: 2258m, 2:12.8/500m

Challenge Score:
306,520m