Thursday 3/30/17

1.
Warmup:
2:00 Row at easy pace 
3 Rounds
30 Double unders
20 Air squats
10 Push-ups 
Completed as written (542m Row/Unbroken) 

2.
Conditioning:
Every 4:00 x6 Rounds
Bike 15 cals
Row 200m
Bike 15 cals
Row 200m 
*If you fall off pace, finish the remainder of work for time
3:26, 3:49, 4:11, 4:30, 4:42, 4:29
Total time 25:52

Assault bike :45-1:07/15 cals
Rowing 1:50-1:52 avg. pace

3.
Conditioning/Skill:
Tread water
1:00 Hands above head
1:00 Regular tread 
x6 Rounds
(12:00) 
Completed as written