WOD: Every 3:00 for 8 rounds:
250-m row
5 box jumps (24/30 in)
– Record the time for each round.
Intermediate: Every 3:00 for 8 rounds:
200-m row
5 box jumps (20/24 in)
– Record the time for each round.
Beginner: Every 3:00 for 8 rounds:
100-m row
5 box jumps (12/12 in)
– Record the time for each round.
Home Workout:
Every 3:00 for 8 rounds:
10 shuttle runs 5 object jumps or jump-overs (24/30 in)
– Record the time for each round.
– 1 shuttle is 25 ft down and back.