Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the row

WOD
(Post WLC test 2k row)(Go for it!)
With a running clock
2000m row
@ minute 16
1000m row
@ minute 24
500m row
@ minute 28
250m row

Post WOD:
Foam roll

CFS Brief:
WLC Day 41.  2k retest this Thursday.
Email Elizabeth and John to schedule your WLC Body Fat retest at info@cfsyn.com

*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 4 people.
Complete 26.2 miles in 4 stages. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.