4 x 3:00 Interval

(17/12)(22/17) Cal Row

200 Meter Run

Max Rep Cleans (135/95)(185/125) For Remainder of the 3:00.

Rest 3:00 Between Rounds

When picking rowing cals, you want to be thinking the row should take you roughly 1:15 (+/- 10 seconds) to complete.  After running the 200, you should be left with somewhere between :45-1:15 to do max rep cleans.  This is a guideline to consider for how this WOD was built.  The clean should be a weight that is on the moderate side for you.  Singles are ok today but keep rest breaks to a minimum as you have built in rest breaks between each round.