Row 300 m for 9 sets; rest 2 min b/t each set exactly
The intervals are based on perceived effort, not time.
set 1,4 and 7 are at 70%
set 2,5 and 8 are at 85%
set 3,6 and 9 are at 100%

post times for all 9 sets to comments

post wod fuel – male:
above 12% – 30g prot/30g carb
8-12% – 30g prot/40g carb
below 8% – 30g prot/50g carb
post wod fuel – female:
above 16% – 20 g prot/20 g carb
12-14% – 20 g prot/30 g carb
below 12% – 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone