4000m/3:00r
3000m
* meant to do a 2000/1000 for 10,000

1 - 40 1:5.5
2 - 33 (1:44.2)
3 - 26 (1:21.7)
4 - 22 (1:08.8)
5 - 20 (:52.1)
* LYR wod 8 pt2
** beat 1st rounds ti…

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