December 16, 2023

For time: 
1500 Meter row
150 Double-unders
1.5 Mile run

Scaling:
Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.

Beginner Option:
For time:
1,000-m row
150 single-unders
1-mile run