BEGINNERS
200m row TC 45 sec M / 55 sec W
rest 60"
400m row TC 1:40 min:sec M / 1:50 min:sec W
rest 90"
600m row TC 2:00 min:sec M / 2:10 min:sec W
rest 120"
400m run easy
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INTERMEDIATE
12' Amrap
15 ASW
9 Pull Up / 12 Ring Row
rest 2'
3' max rep di fs from ground 50kg M / 30kg W