9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3690 meters rowed (2:01.9 pace) @ 28s/m average
Best Split: 1:57.9
Worst Split: 2:05.0

Notes: Today we will complete these intervals with the damper set at 1 (DF = 70). We are looking to maintain a high stroke rate (28 s/m) and low damper. Aim to keep pace within 10 seconds of 2K pace (1:56.6).