WOD:

#seahorse (35 min Cap)

3 Rounds:

1,600 Meter Bike Erg (40/30 Cal Assault Bike)

800 Meter Row

400 Meter Run*

20 Burpee Box Jump Overs (24/20)

*If unable to run, increase the bike or row distances to accommodate:

Assault or Echo Bike: Increase by 28/20 Calories

Bike Erg: Increase By 800 Meters

Calories Row: Increase by 500 Meters

Ski Erg 400m 

CASHOUT:

4 Giant Sets

10 Horizontal Ring Rows (Rx+ Feet on box) 

:10-:20 Second Ring Support Hold (Scale to Plank Hold 30-45 sec)