Saturday Group Strength and Conditioning

WOD = 5 rounds, each for time, of:
-Run 800 meters
-Rest 3 minutes
-Row 1,000m
-Rest 3 minutes
Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner Option
4 to 5 rounds, each for time
-Run 400 meters
-Rest 3 minutes
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