January 8 Workout

Endurance

1500m row for time = 6:46

Rest 3 - 5 min

10 min AMRAP = 2 + 18

10 cal row
8 burpee over rower
200m run

Assault intervals:
3 min assault @ 80%
2 min rest
2 min assault @ 80-90%
1 min rest
1 min assault @ 90+%
:30 rest
:30 assault @ max effort = 8 cals

I felt really bad during part B, kind of nauseous and light-headed.  Very few rounds completed.