Hit the gym after work to get both of these workouts done.
Started with the CF: Row 500m, 50 KB swings, Row 500m, 40 KB swings, Row 500m, 30 KB swings
I did: Row 500m, 50 KB swings, Row 500m, 40 KB swings (20#), Row 500m, 30 KB swings, Row 500m, 20 KB swings, Row 500m, 10 KB swings, Row 500m (I misread the workout on my Android... :) doh!)
Total time: 21:28
I did the swim immediately following the CF WOD.
Again, got confused and stopped at 16 laps with a time of 8:11. Realized I needed to do another 16. Time for the next 16 was exactly 8:11. So super slow, but wow! — super consistent :)
My shoulders are toast!