WOD = For time:
-2,000-m row
-1-mile run
-2,000-m row
-1-mile run
-2,000-m row
Scaling This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.
Beginner Option For time:
1,000-m row
800-m run
1,000-m row
800-m run
1,000-m row