250-100 Row Intervals

  • Row 250m
  • Rest 1 min
  • Row 200m
  • Rest 1 min
  • Row 150m
  • Rest 1 min
  • Row 100m
  • Rest 1 min

Score = Total Row Time

 

then…

 

AMRAP in 6 minutes of:

  • 100 Heavy Jump Rope Singles
  • 20 Slam Balls (50/40)
  • 20 Toes to Bar
  • 20 Burpees to a 6 inch target
  • 10 Ring Muscle Ups

 

See Gym Whiteboard for Accessory Work