four rounds, each for time; rest amply between rounds:
500m row
50x double under
50x walking lunge
Today’s Common Scaling Options:
+Row: bike, run
+Double under: row, bike, sit-up variation
+Walking lunge: reduce reps, step-up
(Your coach will talk to you about additional scaling options not already listed)
–Scores–
Aaron B.: 3:50, 4:23, 4:29, 4:00 (sub: 25x sit-up)
Rami B.: 4:20, 4:45(3), 4:58(4), 4:52(2)
Chase H.: 4:13, 4:08, 4:14, 4:23
Al C.: 4:17, 4:50, 4:58, 5:00
Mark Ab.: 4:13(33), 4:22(28), 4:57(32), 4:47(44)
Jon K.: 4:28(3), 4:41(8), 5:38(5), 5:26(2) (sub: 3/5x walking lunge)
Andy G.: 4:15(6), 4:50(3), 4:45(3), 5:10(4)
Alex M.: 3:59, 4:15, 4:37, 4:24
Borja G.: 4:11, 4:20, 4:39, 4:41
Morgan W.: 4:19(5), 4:48(10), 4:56(5), 5:54(8)
Chris C.: 4:09, 4:25, 4:31, 4:23
David C.: 4:19, 4:45, 4:50, 4:28
Walt C.:4:23(25), 4:47(30), 4:56(12), 4:47(10)
Ralph B.: 4:18(6), 4:20(5), 4:16(7), 4:17(6)
Ben E.: 5:07(20), 5:07(5), 4:51(0), 5:10(3) (sub: 3/5x walking lunge)
Drew P.: 4:00, 4:26, 4:41, 4:46
Kalli S.: 4:15(16), 4:33(18), 4:38(20), 4:41(25) (sub: 3/5x walking lunge)
Sarah D.: 4:49(10), 4:43(10), 5:17(20), 5:07(20) (sub: 3/5x walking lunge)
Adriana B.: 4:39(38), 4:25(30), 4:37(38), 4:46(30)
Diana D.: 4:27(10), 4:34(13), 4:28(19), 4:35(19) (sub: 3/5x walking lunge)
Kate G.: 4:33(41), 4:41(36), 4:35(40), 4:31(35)
Diana G.: 18:24 (sub: 250m row + 20x sit-up + 30x walking lunge, round started every 5′)
Anna Go.: 4:08(2), 4:19(5), 4:29(6), 4:27(3) (sub: 3/5x walking lunge)
Alex S.: 4:34(6), 4:24(6), 4:40(6), 4:53(7)
Charlie S.: 4:07(30), 4:19, 4:48, 4:49 (sub: 3/5x walking lunge)
Alli P.: 4:15, 4:36, 4:29, 4:26
Dave R.: 3:22, 3:28, 3:40, 3:45
Simon B.: 3:50(5), 4:55(5), 4:32(5), 4:30(5) (sub: 3/5x walking lunge)
Terry A.: 4:32, 4:15, 4:37, 4:00 (sub: 250m row, 20x sit-ups, alterating rounds: 30x walking lunge/ 30x air squat)
Morgan M.: 3:59 (3), 4:39 (2), 5:07 (0), 4:46 (0)
Josh M.: 3:46 (35), 5:25 (43), 5:12 (31), 5:25 (31)
Chris P.: 4:20 (3), 4:40 (20, 5:00 (4), 5:05 (5)
Michael H.: 4;18, 4:58, 4:46, 4:44
Charlie K.: 4:16 (30), 4:11 (27), 4:45 (32), 4:43 (30)
Zach D.: 3:43, 4:05, 4:27, 4:15
Bill G.: 4:15, 4:40, 4:48 (30), 4:50 (33)
Luke B.: 4:21, 4:18 (9), 4:43 (23), 4:41 (27)
Jake S.: 4:13, 4:35, 4:48 (25), 4:26 (20)
John S.: 3:34, 5:58, 6:09, 6:21
Jerry I.: 4:10 (11), 4:18 (11), 4:31 (12), 4:30 (11)
Daniel D.: 4:22 (17), 4:58 (12), 5:15 (12), 5:13 (10)
Sean G.: 3:58, 4:14, 4:52, 4:36
Amy S.: 4;20, 4:05, 4:30, 4:12
Tara S.: 4:12, 4:11, 4:34, 4:39