RX
For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

INTERMEDIATE
For time:
300/400-m row
25 shoulder presses (65/95 lb)
300/400-m row
15 shoulder presses
300/400-m row
10 shoulder presses
300/400-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

BEGINNER
For time:
200/250-m row
15 shoulder presses (55/75 lb)
200/250-m row
10 shoulder presses
200/250-m row
5 shoulder presses
200/250-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

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WORKOUTS

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