Strength

Strict Press

WOD

Split into 2 groups

Group 1 – Run

1 x 400m sprint

2 x 200m sprint

2 x 100m sprint

Group 2 -Row

1 x 500m row

2 x 250m row

2 x 125m row

Rest while the other group runs or rows.

Max effort for each interval. Record your splits.

Switch groups when done. Everyone runs and rows.

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