WOD’s for the Week of 1/21

Rowing

Looks like we may be in for some more rowing this week! If the wind-chill is less than 30 plan on rowing, if not, bundle up! Check the FB group or CFS blog for the official call.

Short Interval (Mon 5pm, Tues 10AM):  10-12 x :30sec, recover 2:00min, hold distance across all efforts

C2:  10-12 x :30sec, recover 2:00min, hold distance across all efforts

Long Interval (Thurs 10AM, Thurs 5PM): 20 Minute AMRAP of Hill Repeats on the Bridge

C2: Set up a C2 rowing machine for 20 seconds on 10 off and then have a Pace boat at 60m per 20 second interval and row until you cannot beat the pace boat for said interval

photo

Announcements:

1. Urban Orienteering Race 2/1