10.26.23

"Hip-Hop Anonymous"
For Time:
Row 2000/1600 meters
200 Double-Unders
Row 1000/800 meters
100 Double-Unders
Time Cap: 20 minutes

Scaled:
For time:
2k/1600m row
250 Single unders
1k/800m row
150 Single unders

Beginner:
For time:
1600/1400m row
250 Side to side line hops
800/600m row
150 Front to back line hops

*Each hop counts as 1 rep

Strength
10 min AMRAP For quality:
3 Dragon Flags
200ft DB Suitcase Carry/side (or stationary hold for 30-40 sec/side
6 DB Goblet Cossack Squats/side - Not Alternating, loading based on feel, cap of 70lb

*loading based on feel, cap of 70lbs for the day (32kg)
*Scale Dragon flags to Half Dragon flags as needed