WOD: 

Goal: 3000M Row

3AMRAP:

Row (Meters)

30s Rest/Transition

1AMRAP: Box Jumps (30/24″)

1AMRAP: Dips

30s Rest/Transition

30 Minute Time Cap.

You have 3 minutes to row. For every interval until you reach 3000M, do 1AMRAP Box Jumps  & 1AMRAP Dips. Each rep will subtract 1 second from your final row time as your score. The 30 seconds rest periods are mandatory. Track rounds, times & reps. The rower will shut off: set it for 3 minutes work & 3 minutes rest intervals.

WOD: ” Marty’s Meter Feeder Mangler” (CFMK 2013AUG30)

 

Recovery: 

ROMWOD