Rowing
3 Rounds, Not for Time
400m Slower
400m Moderate
400m Fast
2min rest
For Time (12 Minute Cap):
50 Med Ball Sit-Ups, 1 minute handstand holds
40 Med Ball Sit-Ups, 1 minute handstand holds
30 Med Ball Sit-Ups, 1 minute handstand holds
2 min rest
30 V-ups
20 Knee Tucks (slow)