Training of the Day
Tabata shuttle run.
20:10 x8.
Sprint from back wall to 50′ mark, touch and run back. Cover as much ground as possible in 20 seconds. Rest 10 seconds, repeat 8 times. Record the interval of the shortest distance traveled in feet.
then
3 rounds of….
2 minute max calorie row
3 minute rest
2 minute max rep box jump
3 minute rest

Score is average number of calories rowed between all three sets PLUS the average of box jumps in all three sets.

If this is your score,
Row 1- 30
Row 2- 28
Row 3- 26
BJ 1- 40
BJ 2- 35
BJ 3- 30

Your score will be 28+35 = 63

Competitor supplement
8 weighted ring dips OTM X8 minutes.
then 2 minutes max rep slam ball