5 Rounds
500 Meter (Hard) Row
250 Meter (Easy) Row
Rest 1 Minute after 5 rounds
Then
1000 Meter (Hard) Row
Rest 3 Minutes
1000 Meter (Hard) Row
Rest 5 Minutes
2000 Meter (Moderate) Row
No stopping at all during the first 5 rounds. Go straight from the Hard interval to the Easy interval - and then right back into the Hard.
Score: Total Time Including Rest. Note average "hard" 500 meter times - average "hard" 1000 meter times - and final 2000 meter time in notes.
Total Time: 43:27.6
Average 500m: 2:10.3
Average 1000m: 4:19.9
2000m Time: 8:32.4
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