Monday 221121 

For time:
Row 500 meters
50 GHD Sit-ups*
Row 1,000 meters
30 GHD Sit-ups
Row 2,000 meters
20 GHD Sit-ups

*subbed v-ups since no GHD at WCY

Today is all about patience. You could murder that first interval and gain 10-20 seconds. This time would be eaten up in those sit-ups without you even noticing. Approach this workout as the endurance piece it is. Open at a conservative pace and focus on trying to sustain that pace and even increasing at the end. Kept the pace on the rower manageable and broke v-ups into sets of 10. Weighted dumbbell sit-ups are also a good option for those that don't have a GHD.