Goodbye Septima

Wod: A special litle goodbye wod, to say goodbye to Septima on her relocation to Ireland:

Row 500m (guys must score sub 1:40 ladies must score sub 1:55)

Then a countdown ladder of 40kg Thrusters and Alternating lunges starting from 12 working down to 1

(if the sub row times where achived the ladder starts at 10)

Followd by another 500m row (guys must score sub 1:45 ladies sub 2:00)

To finish 50 box jump burpees or 30 if sub row times where achieved.