250401

– RX –
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.

MASTERS 55+ –
Same as Rx’d

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Post-workout

8 sets:
:20 hollow rocks
:10 rest

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