For Time:

40 (30) - 20 (10) - 10 (5) - 5 (3) reps of:

. Calories on the Rower Wall Ball Shots (9kg / 7kg, 10ft line) . *If using the Assault Bike your calorie numbers will be as follows: 28 (14) - 14 (7) - 7 (4) - 4 (3) . * The Twist * Every 4 mins, on the the 4 Mins go on a ChinaTown Run. After your last set of reps finish your WoD with a Seamstress Run. If still repping out at the 20:00 mark you will get sent on your final Seamstress Run. Mark your time down when you get back and then post how many reps you still had lefty to complete.

Post Time & any scaling if applicable to comments.

Absolutely packed day on the ROD today! Was so great to see you all out for a ripper of a WoD!!

Great efforts everyone!!