Opt being 8/23/14

Another 6am workout

500m row

+

8 rounds

30s row (90%)

30s rest

+

500m row

Averaged about 133m on the first 7 intervals, finished with 141m

Then, for time:

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees 

5:21

Finished all of the above in 30 mins so I did some muscle up work afterwards. Did 1 muscle up every 20 seconds for 3 minutes, then did 2 muscle ups every minute for 6-7 minutes.