2min row max effort – 595 meters

5 rft
7 ring dips
7 pull-ups
11 Thrusters (65lbs for first three rounds then 45lbs)

Time: 13:07

3 rounds
3 modified rope climbs
10 GHD sit-ups


Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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