*A huge thanks to everyone who was involved with the competition over the weekend. A great day with great people! With a continuously running clock: 0-5 min: Row 1000m 5-9 min: Run 800m 9-12 min: 100 Double-unders 12-14 min: 40 Ball Slams 12/9kg 14-15 min: 20 Burpees (jump and touch) *There are 2 options for this workout. 1. If you’re recovering from the competition on the weekend, simply complete the workout. 2. If you didn’t compete/you’re well recovered you can score total time i.e. add up all of the times for each component of the workout.