4 rounds.

500 m row (this is a flat out sprint)
400 m jog (this is a recovery jog, but run every step)

Post times of rows and jogs to comments. 


Subs for a row would be:

KB high sumos 35/53 (each rep = 10 meters)
ski squats med/heavy bands (each rep = 10 meters)


Good luck to all the runners doing Ogden tomorrow.  Take a bunch of pics.  Would love to post them. 


Bec's just laxin.