Friday, 8-17 WOD:

10 rounds with a 2 minute rest in between, of any (or any combination) of: 


Swim 100 meters


OR


Run 400 meters


OR


Row 500 meters


OR


Bike 1000 meters


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Beginner WOD:

5 rounds with a 2 minute rest in between, of any (or any combination) of: 

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters