WOD = Triple 3 (49 min cap)
For time:
-3,000-m row
-300 double-unders
-3-mile run
Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try double unders without the rope if you can’t do more than 10 in a row consistently. Keep these honest though. If Murph was a lot of running volume for you yesterday, then today will be an exercise in smooth pacing.
Intermediate
-2,000m row,
-300 double unders
-2 mile run
Beginner Option
For time:
-1,000-m row
-100 double under without the rope.
-1-mile run