WOD’s for the Week of 4/22

Short Interval (Mon 5pm, Tues 10AM): Run 200, 60 seconds rest, Run 200, 50 seconds rest, Run 200, 40 seconds rest, Run 200, 30 seconds rest, Run 200, 20 seconds rest, Run 200, 10 Seconds Rest, Run 200, 20 seconds rest, Run 200, 30 seconds rest, Run 200, 40 seconds rest, Run 200, 50 seconds rest, Run 200

C2: Row 250, 60 seconds rest, Row 250, 50 seconds rest, Row 250, 40 seconds rest, Row 250, 30 seconds rest, Row 250, 20 seconds rest, Row 250, 10 Seconds Rest, Row 250, 20 seconds rest, Row 250, 30 seconds rest, Row 250, 40 seconds rest, Row 250, 50 seconds rest, Row 200

Long Interval (Thurs 10AM, Thurs 5PM):  2 x 800 with 3:00 Rest, 2 x 600 with 2:00 Rest, 2 x 400 with 90 seconds Rest, Rest 5:00, 1 Mile Time Tria

C2:  2 x 1000 with 3:00 Rest, 2 x 750 with 2:00 Rest, 2 x 500 with 90 seconds Rest, Rest 5:00, 1 Mile Time Trial

Announcements:

1. 1/2 marathon training class 4/ 27 @ 8AM

2. Go Girl 1/2 Marathon T-shirt orders are due by April 22nd TOMORROW !!!

3. Go Girl 1/2 Marathon Countdown- 3 weeks!!! Make sure you are figuring out your nutrition plan, wardrobe etc