201001

Row 10,000 meters
Time: 47:55.5, 2:23.7/500m

Part 1:
Every 30 Seconds for 5 Min:
5 Heavy Deadlifts

Rest 3 Min After Part 1 Before Part 2 (Where you will change your weight)

Part 2:
Every 30 Seconds for 5 Min:
5 Strict Press

Part 1: 255 lb.
Part 2: 85/75 lb. dropped weight after the first four rounds.

Warm-up 10 minute row: 2213m, 2:15.5/500m
Cool-down 10 minute row: 2175m, 2:17.9/500m