Three round, each movement for time:
Row 500m/450m
Bike 1200/1000m
Run 560m
*40 minute time cap.
Score= total work time
B. Optional (not coached)
5 sets of Max Strict Pull-ups/Strict Chest to bar
*Rest between efforts
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WOD: Monday
Five x 3 min rounds: Run 400m M.E. Push-ups (watch video) *Push-ups must be continuous and unbroken. *Scale up the push-ups if you can do more than 30/20 in a single set. Post reps to comments.