5:30am or 6:40am ~ NO 5:40PM CLASS EITHER – 12:00 and 4:30pm are running according to schedule
This work-out starts on the rower. Pick a distance that you can get the first row done under the 3:00 time cap.
After the row you will go through the following movements as many times you can:
At the 10:00 mark, you will stop and go to the rower again for 1/2 the distance.
After the row, pick back up where you left off on the AMRAP
At the 20:00 mark, stop and head to the rower one final time
Pick back up AMRAP where you left off and continue until the 24:00 time cap.