Saturday, April 20, 2019


A. In teams of 3; Row 3k with no 1 person rowing more than

100m at a time

All Groups


B. "3 Up, 3 Down"

In Teams of 3; waterfall style; 12 min AMRAP

1. Run 100m: P1/P2/P3

2. Slam Ball x10

3. Rope Climb x1 [or Strict Pull Up x5/Ring Row x10]

4. Burpee Box Jump Over x8

all groups - adjust load down/Rope Climbs or Pull Ups