11-30

Row 100m
10 clean and jerks
Row 200m
9 clean and jerks
Row 300m
8 clean and jerks
Row 400m
7 clean and jerks
Row 500m
6 clean and jerks
Row 600m
5 clean and jerks
Row 700m
4 clean and jerks
Row 800m
3 clean and jerks
Row 900m
2 clean and jerks
Row 1000m
1 clean and jerk

*row can be sub’d with a ski, bike, or run

Comp: men start at 135 and increase 10 each round, Women start at 95 and increase 5 each round.

Fitness and lifestyle: start at a light weight, try to increase each round.