Friday

SPEED

3 rounds not for time of:

50 Double Unders (100 Single Skips)

10 Ring In/Outs

10 Weighted Sit ups - 10/5kg

Time Cap: 12 minutes

WOD

"Choose Your Poison"

1200m Run - 1500m Row - 3km Ride

3 mins rest

1000m Run - 1250m Row - 2.5km Ride

2:30 mins rest

800m Run - 1000m Row - 2km Ride

2:00 mins rest

600m Run - 750m Row - 1.5km Ride

1:30 mins rest

400m Run - 500m Row - 1km Ride

1:00 min rest

200m Run - 250m Row - 500m Ride

For time.