On the Rower.
A) 5:00 warm up @ 1st Gear. (Sign up on wodfollow for pacing instructions)
B) 10 Rounds:
:30 HARD (Sign up on wodfollow for pacing instructions)
1:00 @ Easy (Sign up on wodfollow for pacing instructions)
C) 5:00 cool down in 1st Gear (same as A)
Start the intervals by doing 30 seconds at 1k Row PRPace. Make note of your pace on round #1. Stay within +/-:05 of that pace for the remainder of the intervals. Each round you are outside of the +/-:05 range you do 15 burpees between B & C. #seriously