Friday 15th November 2019


Complete the following congo-line style in teams of 3:

  • Row 1000 Meters
  • 50 Thrusters (15/20)
  • 30 Pull-Ups

Immediately followed by…

  • Row 1000 Meters
  • 25 Thrusters (30/42.5)
  • 15 Chest-to-Bar Pull-Ups


Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters


Finisher: As a team of 3 complete in any order 150 sit-ups, 100 v-sits & 50 overs and unders.

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