250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties apply for any around that is slower than the initial max sprint. Penalty = 10 overhead kettle bell sit-ups (16kg/12kg) of every second slower than the initial sprint. 3 seconds slower = 30 overhead sit-ups Post times and and number of sit-ups to comments.