LYR - Cal wod8
141 cal
Part 1

12X1:00/:30r
Actual meters - 2859
462 m during rest (3321 total)

20 cal row (LYR - cal wod7)
1 - 5 rounds .40sec r
6 - 10/1:00r
11 - 15 - 1:30r
(Smoked!)

LYR Cal - wod 6
340 cal

500/500 (easy/hard)
400/400
300/300
200/200
100 (easy)

10X1:00 on\2off
213 cals/1:46.2 avg
LYR cal wod 5

500m interval row/ski 1:30 r btwn rounds.

500m interval row/ski 1:30 r btwn rounds.

Concept 2 website
4X4min/2min rest
Rowed during break after round 3

Cool down

10min/8/6/4/2. LYR WOD 4 Cal sec.
6min Rest/4/2/1

* - 7:52 2,000m

500hrd/500easy
400/400
300/300
200/200
100/500 easy
2 min after 1 go/1 min after 2nd

2:08.0 avg hr-170 avg

6X500
Damper
10, 8, 6*. 4,2, 3.5

Warm-up stroke test

6X35 cal
2 min rest

5X400m
1 min break, then row

5X400m
1 min break, then 2 ski erg

.30/.60/.90/2mim/2:30/2min/
.90/.60/.30

Cal row - 248cal 21/sm avg

10X2:00/1off

.30/.30 off
Damp was a 7
2553 meters earned while on.
19 s/m, 216watts, 167 cals

2nd part of Murh (gassed)

10 rounds/400m

Rest is how long it took to complete each round.

500,400,300,200,100
WOD
Row
KB squat
Cleans
Burps
.30sec ski