September 6, 2014


  • 10x[Sprint 20m forward, 20m backward, 40m forward, 40m backward]
  • Run every 90 seconds


In teams of 3, in 12 minutes complete as many of the following as possible:

  • Meters on the rower, in blocks of 250m
  • Burpee-G2OH, 45#/35#

Only one partner can do the burpee G2OH at a time. "Resting" teammate holds a plank.  Keep the same rowing order for the team (i.e. A rows 250m, then B, then C, then A again, etc)