9-22-16

Wod 3 minute intervals 3 rounds 30 sec. HSPU 30 sec. rest, 200m run 30 sec. row for calories 30 sec. rest, 200m run 30 sec. ring dip 30 sec. rest, 200m run

After each movement and your 30 sec. rest you will have 2 minutes to complete your 200m run (i.e if it takes you 1min to run then you will have a 1min rest)

There will be two scores for this workout 1st: total reps on the hspu, row, and dip 2nd: total time spent running

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