3 rounds for time of:

Row 500 meters
Run 400 meters
30 GHD sit-ups

Post time to comments.

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Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.

Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups

Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups