Complete 4 rounds for time:
500m row with a 2 minute rest
You should be rowing at ~ 80-90% of your max effort. The rest should give you enough recovery, but you should feel fatigued by the end of the second row. Remember, the goal is to increase our work capacity. If we row too slow, we run the risk of making no gains. If we row all out on the first row, we may significantly decrease our power output for the ensuing rows.
1:50.8 / 1:51.9 / 1:56.4 / 1:56.1
Killer
Finisher: 12 pull ups in one minute (with blue band)
139.4
139.4
145.4
146.9
32 pull-ups on finisher