Set the Rower up for 500m distance with 1:30 rest between sets
5/5 Single Arm KB Front Squats (5 reps each side during the "rest")
Damper on 6 or lower
Level 1: 2:20-2:30 per 500m, 35lb KB
Level 2: 2:00-2:10 per 500m, 55lb KB
Level 3: 1:45-1:55 per 500m, 70lb KB
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.